Pan-Grilled Snapper with Orzo Pasta Salad

Dairy Free
Very Healthy
Health score
82%
Pan-Grilled Snapper with Orzo Pasta Salad
45 min.
4
463kcal

Suggestions


Indulge in a delightful culinary experience with our Pan-Grilled Snapper with Orzo Pasta Salad, a dish that perfectly balances flavor and nutrition. This recipe is not only dairy-free but also boasts a remarkable health score of 82, making it an excellent choice for those seeking a very healthy meal option. With just 45 minutes of preparation, you can serve a delicious and satisfying lunch or dinner for four people, all while keeping the calorie count at a reasonable 463 kcal per serving.

The star of this dish is the red snapper, a fish known for its mild flavor and flaky texture, which is beautifully complemented by a zesty shallot and citrus dressing. The orzo pasta salad adds a delightful twist, providing a rice-shaped pasta that absorbs the vibrant flavors of fresh parsley, lemon, and orange juice. This combination not only tantalizes your taste buds but also offers a wholesome meal packed with protein, healthy fats, and carbohydrates.

Whether you're hosting a dinner party or simply looking to elevate your weeknight meals, this Pan-Grilled Snapper with Orzo Pasta Salad is sure to impress. The easy-to-follow instructions make it accessible for cooks of all skill levels, while the stunning presentation will have your guests raving about your culinary prowess. Dive into this healthy and delicious dish that brings the taste of the ocean right to your table!

Ingredients

  • 0.3 teaspoon pepper black divided
  • teaspoon dijon mustard 
  • tablespoon parsley fresh chopped
  • tablespoon juice of lemon fresh
  • 2.5 tablespoons olive oil extra-virgin
  • teaspoons orange juice 
  • 1.5 cups orzo pasta) (rice-shaped uncooked
  • 24 ounce snapper fillets red
  • 0.5 teaspoon salt divided
  • 1.5 tablespoons shallots minced

Equipment

  • bowl
  • frying pan
  • whisk
  • grill pan

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Drain and keep warm.
  3. Heat a grill pan over medium-high heat; coat pan with cooking spray.
  4. Sprinkle fish evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper.
  5. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork.
  6. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, and next 4 ingredients in a small bowl, stirring well. Slowly add oil, stirring constantly with a whisk.
  7. Drizzle shallot mixture over pasta; toss well to coat.
  8. For baby: Omit black pepper. Shred the fish into bite-sized pieces.
  9. Serve fish and a spoonful of orzo mixture in a small bowl or on a rimmed plate.

Nutrition Facts

Calories463kcal
Protein37.63%
Fat23.84%
Carbs38.53%

Properties

Glycemic Index
55
Glycemic Load
17.25
Inflammation Score
-6
Nutrition Score
25.346521792204%

Flavonoids

Eriodictyol
0.19mg
Hesperetin
0.96mg
Naringenin
0.13mg
Apigenin
2.16mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.15mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:462.67kcal
23.13%
Fat:11.95g
18.39%
Saturated Fat:1.86g
11.61%
Carbohydrates:43.46g
14.49%
Net Carbohydrates:41.41g
15.06%
Sugar:2.21g
2.46%
Cholesterol:62.94mg
20.98%
Sodium:417.95mg
18.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.45g
84.9%
Selenium:101.01µg
144.3%
Vitamin D:17.35µg
115.67%
Vitamin B12:5.1µg
85.05%
Phosphorus:448.38mg
44.84%
Vitamin B6:0.78mg
38.92%
Manganese:0.57mg
28.67%
Potassium:867.35mg
24.78%
Magnesium:86.96mg
21.74%
Vitamin K:22.15µg
21.1%
Vitamin E:2.98mg
19.84%
Vitamin B5:1.55mg
15.5%
Copper:0.22mg
11%
Zinc:1.45mg
9.63%
Vitamin B1:0.14mg
9.24%
Vitamin C:7.56mg
9.16%
Fiber:2.06g
8.23%
Vitamin B3:1.49mg
7.43%
Calcium:71.23mg
7.12%
Iron:1.24mg
6.88%
Folate:23.33µg
5.83%
Vitamin A:273.49IU
5.47%
Vitamin B2:0.04mg
2.54%
Source:My Recipes