Marinated Sturgeon with Moroccan Chickpea Salad

Dairy Free
Very Healthy
Health score
100%
Marinated Sturgeon with Moroccan Chickpea Salad
45 min.
6
414kcal

Suggestions


If you're looking for a meal that delights the senses while being incredibly healthy, look no further than this Marinated Sturgeon with Moroccan Chickpea Salad. With a perfect blend of aromatic spices and fresh herbs, this dish is not only dairy-free but also boasts an impressive health score of 100, making it an excellent choice for health-conscious diners. The pairing of rich sturgeon fillets with a vibrant salad full of nutrient-dense chickpeas and colorful bell peppers creates a beautiful balance of flavors and textures.

This recipe takes around 45 minutes to prepare and serves six, making it ideal for family gatherings or dinner parties. Packed with protein and healthy fats, each serving comes in at just 414 calories, ensuring that you can savor every bite without guilt. The combination of toasted walnuts, raisins, and fresh herbs gives the salad an exciting twist, while the charmoula marinade infuses the sturgeon with a depth of flavor that will leave your guests raving.

With easy-to-follow instructions and basic kitchen equipment, even novice cooks can create this stunning dish with confidence. So roll up your sleeves and get ready to impress your family and friends with a meal that's as delicious as it is wholesome!

Ingredients

  • 15.5 ounce garbanzo beans drained canned
  • tablespoons capers drained
  • 36 ounce filets 
  • cup cucumber diced peeled seeded
  • teaspoon cumin seeds 
  • tablespoon fennel seeds 
  • cup cilantro leaves fresh coarsely chopped
  • 0.3 cup mint leaves fresh chopped
  • cup parsley fresh coarsely chopped
  • teaspoons rosemary leaves fresh coarsely chopped
  •  garlic clove chopped
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil 
  • 0.3 cup raisins 
  • large bell pepper red
  • teaspoon pepper dried red crushed
  • 0.5 cup walnuts toasted coarsely chopped
  •  wholewheat pita breads (such as pita bread)
  • teaspoon peppercorns cracked whole white

Equipment

  • bowl
  • frying pan
  • oven
  • blender
  • broiler

Directions

  1. Combine first 5 ingredients in spice grinder and process until finely ground.
  2. Transfer to blender.
  3. Add parsley and next 4 ingredients to blender. With blender running, gradually add oil and blend until coarse puree forms. Season to taste with salt. Do ahead Charmoula can be made 1 day ahead.
  4. Transfer to bowl and refrigerate.
  5. Let stand at room temperature 1 hour before using.
  6. Place fish on large plate.
  7. Pour 3/4 cup charmoula over fish, turning to coat. Cover and refrigerate fish at least 1 hour and up to 1 day. Cover and refrigerate remaining charmoula to use as dressing for salad.
  8. Char bell peppers directly over gas flame or in broiler until blackened on all sides.
  9. Transfer to paper bag and seal tightly; let stand 15 minutes. Peel, seed, and chop peppers. Toast flatbreads directly over gas flame or in broiler until crisp and charred in spots on both sides. When cool enough to handle, tear into bite-size pieces.
  10. Preheat oven to 400°F.
  11. Place peppers, torn bread pieces, chickpeas, and next 4 ingredients in large bowl.
  12. Add 3/4 cup reserved charmoula; toss to coat. Season with salt and pepper.
  13. Heat olive oil in large ovenproof nonstick skillet over medium-high heat.
  14. Add fish with marinade still clinging to surface and cook until brown, about 3 minutes per side.
  15. Transfer skillet to oven and roast fish until cooked through, about 8 minutes.
  16. Divide Moroccan salad among 6 plates. Top each portion with sturgeon fillet and serve.

Nutrition Facts

Calories414kcal
Protein36.86%
Fat30.94%
Carbs32.2%

Properties

Glycemic Index
60.36
Glycemic Load
16.04
Inflammation Score
-10
Nutrition Score
36.194782630257%

Flavonoids

Cyanidin
0.26mg
Eriodictyol
1.27mg
Hesperetin
1.73mg
Naringenin
0.15mg
Apigenin
21.69mg
Luteolin
0.77mg
Kaempferol
3.67mg
Myricetin
1.51mg
Quercetin
6.23mg

Nutrients percent of daily need

Calories:414.2kcal
20.71%
Fat:14.51g
22.32%
Saturated Fat:1.75g
10.91%
Carbohydrates:33.97g
11.32%
Net Carbohydrates:26.45g
9.62%
Sugar:3.28g
3.64%
Cholesterol:73.14mg
24.38%
Sodium:488.87mg
21.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.89g
77.79%
Vitamin K:180.84µg
172.22%
Vitamin C:92.66mg
112.31%
Selenium:58.76µg
83.94%
Manganese:1.34mg
67.18%
Vitamin A:3046.91IU
60.94%
Vitamin B6:1.06mg
52.89%
Phosphorus:500.41mg
50.04%
Potassium:1200.04mg
34.29%
Magnesium:121.39mg
30.35%
Fiber:7.52g
30.08%
Vitamin B12:1.55µg
25.8%
Vitamin B3:5.08mg
25.4%
Folate:95.32µg
23.83%
Copper:0.46mg
22.95%
Iron:4.02mg
22.31%
Vitamin B1:0.3mg
20.3%
Vitamin E:3.02mg
20.13%
Vitamin B2:0.25mg
14.93%
Zinc:2.17mg
14.47%
Calcium:131.62mg
13.16%
Vitamin D:1.53µg
10.21%
Vitamin B5:0.93mg
9.28%
Source:Epicurious