Pan-Seared Snapper with Fennel-Olive Topping

Gluten Free
Dairy Free
Very Healthy
Health score
70%
Pan-Seared Snapper with Fennel-Olive Topping
19 min.
4
205kcal

Suggestions


If you're searching for a fresh and flavorful dish that embodies the essence of healthy eating, look no further than this Pan-Seared Snapper with Fennel-Olive Topping. Not only is this recipe gluten-free and dairy-free, but it also boasts a remarkable health score of 70, making it an excellent choice for a wholesome lunch or dinner. Each serving is packed with a delightful blend of flavors, featuring succulent red snapper fillets perfectly complemented by a vibrant topping of fennel, olives, and tomatoes.

This dish can be prepared in just 19 minutes, proving that quick meals can also be nutritious and satisfying. The cooking method of pan-searing allows the fish to develop a beautiful golden crust while remaining tender and flaky on the inside. The fennel and onion sautéed to perfection add a sweet and aromatic touch, while the olive tapenade introduces an inviting richness that elevates the entire dish.

Whether you're a seasoned chef or a cooking novice, you'll appreciate the simplicity and elegance of this recipe. It’s ideal for weeknight dinners when you want something impressive without spending hours in the kitchen. Treat yourself and your loved ones to a meal that not only delights the palate but also nourishes the body. Enjoy this culinary adventure with Pan-Seared Snapper and let its fresh, vibrant flavors transport you to a Mediterranean seaside retreat!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 3.5 cups fennel bulb thinly sliced
  • tablespoons juice of lemon fresh
  • tablespoons olive tapenade refrigerated
  • 0.5 cup onion thinly sliced
  • 24 ounce fish fillet white red firm
  • 0.5 teaspoon salt 
  • large tomatoes chopped

Equipment

  • frying pan

Directions

  1. Sprinkle fillets evenly with salt and pepper.
  2. Heat a large nonstick skillet over medium-high heat; coat pan and fillets with cooking spray.
  3. Add fish to pan, skin sides up. Cook 3 minutes or until lightly browned.
  4. Remove from pan.
  5. Coat pan with cooking spray.
  6. Add fennel and onion; saut 3 minutes.
  7. Add tomato, tapenade, and lemon juice; stir well. Return fillets to pan, nestling them into fennel mixture. Cover and cook 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Spoon fennel mixture over fillets to serve.

Nutrition Facts

Calories205kcal
Protein67.85%
Fat13.56%
Carbs18.59%

Properties

Glycemic Index
35.5
Glycemic Load
2.33
Inflammation Score
-7
Nutrition Score
22.373043661532%

Flavonoids

Eriodictyol
1.19mg
Hesperetin
1.09mg
Naringenin
0.41mg
Isorhamnetin
1mg
Kaempferol
0.17mg
Myricetin
0.07mg
Quercetin
4.53mg

Nutrients percent of daily need

Calories:205.05kcal
10.25%
Fat:3.18g
4.89%
Saturated Fat:1.09g
6.81%
Carbohydrates:9.79g
3.26%
Net Carbohydrates:6.49g
2.36%
Sugar:5.23g
5.81%
Cholesterol:85.05mg
28.35%
Sodium:421.9mg
18.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.76g
71.52%
Selenium:71.75µg
102.5%
Vitamin K:54.07µg
51.49%
Vitamin B12:2.69µg
44.79%
Vitamin B3:7.43mg
37.14%
Vitamin D:5.27µg
35.15%
Phosphorus:344.75mg
34.47%
Potassium:975.33mg
27.87%
Vitamin C:19.75mg
23.94%
Vitamin B6:0.38mg
18.78%
Folate:73.52µg
18.38%
Magnesium:66.54mg
16.64%
Manganese:0.3mg
15.18%
Fiber:3.3g
13.2%
Vitamin B5:1.08mg
10.82%
Copper:0.22mg
10.78%
Vitamin A:482.56IU
9.65%
Iron:1.69mg
9.41%
Vitamin E:1.38mg
9.23%
Vitamin B2:0.15mg
8.64%
Vitamin B1:0.11mg
7.02%
Calcium:64.64mg
6.46%
Zinc:0.83mg
5.54%
Source:My Recipes