Spicy Snapper Fillet
Spicy Snapper Fillet - The colorful national dish of Puerto Rico
Healthy, because
Even smarter
Nutritional values
Rich in protein, low in fat, and with few carbohydrates, this Caribbean dish is perfect for a light dinner. This fish is a great source of protein and iodine, which keeps the entire metabolism strong.
If you don't have red snapper, you can use red mullet or sea bass instead.
(Percentage of daily recommendation)
| Calorie | 377 cal. | (18 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 5.1 μg | (26 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 22.6 μg | (50 %) | ||
| Vitamin B₁₂ | 6.8 μg | (227 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 872 mg | (22 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 136 μg | (68 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 280 mg | |||
| Cholesterol | 85 mg |
Ingredients
- Ingredients
- 3 garlic cloves
- 4 shallots
- 1 Tbsp dried oregano
- salt
- peppers
- 4 Red snapper fillet (with skin, scaled, about 170 grams)
- 2 Bell pepper (1 red + 1 yellow, each about 7 oz))
- 6 Tomatoes
- 5 Tbsps vegetable oil
- 1 pinch Saffron (0.1 grams)
- 2 bay leaves
- ¾ cup white wine (or vegetable broth)
Kitchen utensils
Preparation steps
Peel and finely chop 1 clove of garlic and 1 shallot. In a bowl, combine dried oregano, 1/2 teaspoon salt and 1/2 teaspoon pepper.
Rinse snapper fillets, pat dry and remove the skin with a sharp knife. Rub fillets with the spice mixture. Cover and leave to marinate in refrigerator.
Cut bell peppers into quarters, remove the seeds and rinse. With the skin side down, roast under oven broiler until skin is charred and blistered.
Cover with a damp kitchen towel and let stand for 10 minutes or until cool enough to handle. Peel and finely chop the remaining shallots and garlic. Peel bell peppers and cut into approximately 3/4-inch cubes.
Remove stems from tomatoes and cut out cores. Immerse into boiling water, remove with a slotted spoon, rinse with cold water and remove the skin. Cut tomatoes into quarters, scoop out the seeds and cut each quarter in half crosswise.
Heat 2 tablespoons of oil in a shallow pot and sauté shallots and garlic gently over medium heat for 1 minute.
Add diced peppers, saffron threads, bay leaves and white wine and continut to cook over medium heat for 5 minutes.
Add tomatoes, cook for 2 more minutes and keep warm. Season with salt and pepper.
Heat the remaining oil in a pan and fry the snapper fillets over medium to high heat, about 4 minutes on each side. Divide the pepper ragout among 4 plates and place 1 snapper fillets on top of each plate.
