Arugula and Blueberry Salad With Seared Red Snapper

Gluten Free
Very Healthy
Health score
91%
Arugula and Blueberry Salad With Seared Red Snapper
20 min.
4
309kcal

Suggestions


Indulge in a delightful culinary experience with our Arugula and Blueberry Salad with Seared Red Snapper, a dish that perfectly balances health and flavor. This vibrant salad is not only gluten-free but also boasts a remarkable health score of 91, making it an excellent choice for those seeking nutritious meal options. With just 20 minutes of preparation time, it’s an ideal recipe for a quick lunch or a sophisticated dinner party.

The peppery notes of fresh arugula harmonize beautifully with the sweet burst of blueberries, creating a refreshing base that is both satisfying and light. Topped with thin slices of pecorino Romano cheese, this salad elevates your dining experience with its rich, savory undertones. The seared red snapper, cooked to perfection, adds a succulent protein element that complements the salad beautifully, making it a standout main dish.

Drizzled with a homemade vinaigrette featuring champagne vinegar, honey, and fresh chives, each bite is a delightful explosion of flavors. Whether you’re looking to impress guests or simply enjoy a healthy meal at home, this recipe is sure to become a favorite. Pair it with a crisp glass of white wine for an added touch of elegance. Dive into this deliciously healthy dish and savor the goodness of fresh ingredients!

Ingredients

  • cups local arugula fresh
  • 0.3 teaspoon pepper black freshly ground
  • cup blueberries fresh
  • tablespoons champagne vinegar 
  • tablespoons chives fresh finely chopped
  • tablespoon honey 
  • tablespoon olive oil extra-virgin
  • teaspoons olive oil 
  • 1.5 ounces pecorino romano cheese thin
  • 24 ounce snapper fillets red
  • tablespoon water 
  • 0.5 teaspoon whole-grain dijon mustard 
  • 0.5  plus divided

Equipment

  • bowl
  • frying pan
  • knife
  • whisk
  • spatula

Directions

  1. With a very sharp knife, make shallow slashes about 1 inch apart in skin of the snapper fillets. Season the fillets on both sides with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  2. Heat the olive oil in a large, nonstick frying pan over medium-high heat.
  3. Add the fish, skin side down, and cook for 2 1/23 minutes. Gently press the fillets down with a spatula to flatten while cooking. Turn fillets, and cook an additional 12 minutes or until cooked through.
  4. Remove from heat, and keep warm.
  5. Whisk together the vinegar, honey, Dijon, and chives in a small bowl. Slowly drizzle in the extra-virgin olive oil and water, whisking constantly. Season the vinaigrette with the remaining 1/8 teaspoon salt and several turns freshly ground black pepper.
  6. Combine arugula and blueberries in a large bowl.
  7. Drizzle vinaigrette over salad, tossing until well combined. Divide salad evenly among 4 plates. Arrange 4 pecorino slices over each salad.
  8. Serve immediately with seared snapper and a 5-ounce glass of white wine, if desired.

Nutrition Facts

Calories309kcal
Protein52%
Fat32.63%
Carbs15.37%

Properties

Glycemic Index
65.07
Glycemic Load
4.44
Inflammation Score
-8
Nutrition Score
27.719130329464%

Flavonoids

Cyanidin
3.13mg
Petunidin
11.67mg
Delphinidin
13.11mg
Malvidin
25.01mg
Peonidin
7.51mg
Catechin
1.96mg
Epigallocatechin
0.24mg
Epicatechin
0.23mg
Luteolin
0.08mg
Isorhamnetin
1.82mg
Kaempferol
14.72mg
Myricetin
0.48mg
Quercetin
6.08mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:309.48kcal
15.47%
Fat:11.07g
17.02%
Saturated Fat:3.11g
19.46%
Carbohydrates:11.74g
3.91%
Net Carbohydrates:10.1g
3.67%
Sugar:8.93g
9.92%
Cholesterol:73.99mg
24.66%
Sodium:304.11mg
13.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.68g
79.36%
Vitamin D:17.4µg
116.02%
Selenium:66.95µg
95.64%
Vitamin B12:5.22µg
87.03%
Vitamin K:57.87µg
55.11%
Phosphorus:445.38mg
44.54%
Vitamin B6:0.74mg
37.1%
Potassium:907.3mg
25.92%
Vitamin A:1260.02IU
25.2%
Calcium:237.06mg
23.71%
Magnesium:81.4mg
20.35%
Vitamin E:2.84mg
18.93%
Vitamin C:13.25mg
16.06%
Vitamin B5:1.55mg
15.54%
Manganese:0.31mg
15.44%
Folate:52.01µg
13%
Zinc:1.16mg
7.75%
Vitamin B1:0.12mg
7.73%
Iron:1.21mg
6.72%
Fiber:1.63g
6.54%
Vitamin B2:0.1mg
5.79%
Copper:0.11mg
5.5%
Vitamin B3:0.79mg
3.94%
Source:My Recipes