Jalapeno Chermoula Penne and Flaked Fish

Dairy Free
Very Healthy
Health score
85%
Jalapeno Chermoula Penne and Flaked Fish
30 min.
4
633kcal

Suggestions

Ingredients

  • 1.5 pounds cod white firm
  • 0.5 cup evoo plus more to brush the fish
  • 0.5 cup basil fresh
  • 0.5 cup cilantro leaves fresh packed
  • 0.3 cup mint leaves fresh
  • cloves garlic grated chopped
  •  to 3 jalapeño peppers seeded coarsely chopped
  •  juice of lime 
  • pound penne pasta 
  • servings salt and pepper black freshly ground
  • servings seafood seasoning 
  •  shallots coarsely chopped
  • servings slivered almonds toasted for garnish

Equipment

  • food processor
  • bowl
  • pot
  • broiler

Directions

  1. Place the basil, cilantro, mint, jalapenos, garlic, shallots, lime juice, olive oil and some salt and pepper in the food processor. Pulse to finely chop and combine the sauce; it should resemble a loose pesto. Store in an airtight container.
  2. To serve, preheat the broiler and bring a large pot of water to a boil.
  3. Brush the fish with oil and sprinkle with the seafood seasoning. Broil until opaque and brown at edges.
  4. Salt the water and cook the pasta to al dente, reserving 1 cup of the starchy water before draining.
  5. Toss the pasta with half of the starchy water, the sauce and half of the flaked cooked fish. Taste to adjust the seasoning, and add more of the pasta water if the pasta is dry.
  6. Serve the pasta in shallow bowls topped with the remaining fish and some almonds.

Nutrition Facts

Calories633kcal
Protein29.6%
Fat13.02%
Carbs57.38%

Properties

Glycemic Index
69.5
Glycemic Load
34.5
Inflammation Score
-8
Nutrition Score
26.475652072741%

Flavonoids

Cyanidin
0.02mg
Catechin
0.01mg
Epigallocatechin
0.03mg
Epicatechin
0.01mg
Eriodictyol
1.04mg
Hesperetin
0.96mg
Naringenin
0.03mg
Apigenin
0.18mg
Luteolin
0.48mg
Isorhamnetin
0.03mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
1.47mg

Nutrients percent of daily need

Calories:632.74kcal
31.64%
Fat:9g
13.85%
Saturated Fat:1.4g
8.78%
Carbohydrates:89.22g
29.74%
Net Carbohydrates:84.45g
30.71%
Sugar:4.07g
4.53%
Cholesterol:73.14mg
24.38%
Sodium:102.48mg
4.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.04g
92.07%
Selenium:128.4µg
183.43%
Manganese:1.35mg
67.65%
Phosphorus:580.47mg
58.05%
Vitamin K:39.86µg
37.96%
Vitamin B6:0.68mg
34.01%
Magnesium:129.72mg
32.43%
Potassium:1063.06mg
30.37%
Vitamin B3:5.75mg
28.74%
Vitamin B12:1.55µg
25.8%
Copper:0.44mg
22.11%
Fiber:4.78g
19.1%
Vitamin C:15.2mg
18.43%
Iron:3.29mg
18.27%
Vitamin E:2.62mg
17.46%
Zinc:2.57mg
17.16%
Vitamin B1:0.25mg
16.89%
Vitamin B2:0.22mg
12.65%
Vitamin A:613.45IU
12.27%
Folate:46.81µg
11.7%
Vitamin D:1.53µg
10.21%
Calcium:93.18mg
9.32%
Vitamin B5:0.84mg
8.36%