Pan-fried Red Snapper Fillet with Corn Cream Creole Sauce

Gluten Free
Health score
52%
Pan-fried Red Snapper Fillet with Corn Cream Creole Sauce
50 min.
4
640kcal

Suggestions

Ingredients

  •  bay leaf 
  • tablespoon butter softened
  • tablespoons achiote oil 
  •  chile peppers sweet finely chopped (Serrano or Anaheim)
  • servings coriander seeds crushed lightly toasted for garnish
  • teaspoons cornstarch 
  • 0.5 cup evaporated milk 
  • cup fish stock 
  • sprigs cilantro leaves fresh for garnish
  • cups regular corn fresh
  • cloves garlic finely chopped
  • tablespoons olive oil 
  • tablespoons onions finely chopped
  • tablespoons pasilla peppers green red finely chopped
  • servings salt and pepper 
  • pounds snapper fillet fresh red cut into 4 pieces
  • small tomatoes peeled seeded chopped
  • tablespoon water 

Equipment

  • frying pan
  • sauce pan
  • whisk
  • sieve
  • blender

Directions

  1. In a large saucepan, heat the achiote oil over medium heat.
  2. Add the onions, bell peppers, tomato, chile peppers, garlic, cilantro, bay leaf, salt, and pepper, and stir-fry for about 4 minutes.
  3. Add the corn and fish stock and cook over medium heat for about 6 minutes.
  4. Remove from the heat and let cool slightly.
  5. Transfer to a blender process until smooth on high speed.*
  6. Pour the sauce through a fine strainer into a saucepan, add the evaporated milk, and warm over low heat.
  7. Dilute the cornstarch with 1 tablespoon water.
  8. Add to the saucepan, mix well, and incorporate the butter with a whisk. Taste for seasoning and and cook for about 5 minutes. Keep warm.
  9. Generously season both sides of the fish with salt and pepper. In a large nonstick skillet, heat the oil over high heat. When oil is hot, place the fillets in the skillet, skin side down, and cook for 3 minutes, without turning. Flip onto other side and cook for about 2 minutes.
  10. Remove from heat to a platter.
  11. Spoon the warm sauce in the center of each dinner plate. Top with a fish portion.
  12. Garnish with cilantro sprigs and the toasted and crushed coriander seeds.

Nutrition Facts

Calories640kcal
Protein33.99%
Fat43.9%
Carbs22.11%

Properties

Glycemic Index
58
Glycemic Load
1.24
Inflammation Score
-9
Nutrition Score
38.164347731549%

Flavonoids

Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
0.35mg
Isorhamnetin
0.25mg
Kaempferol
0.06mg
Myricetin
0.06mg
Quercetin
1.91mg

Nutrients percent of daily need

Calories:640.36kcal
32.02%
Fat:31.94g
49.13%
Saturated Fat:6.93g
43.28%
Carbohydrates:36.2g
12.07%
Net Carbohydrates:31.99g
11.63%
Sugar:14.49g
16.1%
Cholesterol:100.57mg
33.52%
Sodium:615.82mg
26.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:55.64g
111.27%
Vitamin D:23.16µg
154.43%
Selenium:89.34µg
127.63%
Vitamin B12:6.92µg
115.35%
Phosphorus:686.25mg
68.62%
Vitamin C:56.5mg
68.49%
Vitamin B6:1.24mg
61.92%
Potassium:1656.68mg
47.33%
Vitamin E:6.08mg
40.51%
Magnesium:147.41mg
36.85%
Vitamin B5:3.04mg
30.39%
Vitamin B1:0.38mg
25.41%
Vitamin A:1183.02IU
23.66%
Vitamin B3:4.61mg
23.04%
Vitamin K:23.59µg
22.47%
Folate:88.32µg
22.08%
Manganese:0.4mg
20.13%
Calcium:195.25mg
19.53%
Fiber:4.21g
16.85%
Vitamin B2:0.24mg
14.06%
Zinc:1.98mg
13.18%
Copper:0.25mg
12.25%
Iron:1.98mg
11.01%