Red Snapper Fillets on Garlic Toasts with Arugula White-bean Salad

Dairy Free
Very Healthy
Health score
88%
Red Snapper Fillets on Garlic Toasts with Arugula White-bean Salad
60 min.
8
428kcal

Suggestions


Indulge in a delightful culinary experience with our Red Snapper Fillets on Garlic Toasts paired with a refreshing Arugula White-bean Salad. This vibrant dish bursts with flavor, combining the tender, flaky texture of snapper with the crispy, aromatic goodness of garlic toasts. Perfectly suited for any occasion, whether it’s a casual lunch, an elegant dinner, or a festive gathering of family and friends, this recipe promises to tantalize your taste buds.

What makes this dish even more appealing is its health-conscious profile, boasting a remarkable health score of 88. It's dairy-free and packed with nutritious ingredients, making it a wholesome choice for the health-minded cook. The contrast between the crunchy crusty bread and the luscious fish, alongside the peppery arugula and creamy white beans, creates a feast that’s not only delicious but visually stunning.

Imagine the enticing aroma of fresh garlic toasts wafting through your kitchen as you broil them to perfection. Then, picture the succulent red snapper fillets sizzling in a pan, ready to be topped with rich black-olive tapenade and a sprinkle of fresh parsley. Accompanied by a zesty salad of arugula and cherry tomatoes, this dish beautifully balances flavors and textures, showcasing the bounty of the sea and garden on your dinner table.

Gather your loved ones and elevate your dining experience with this healthy yet comforting main course. Your guests will be raving about this culinary masterpiece long after the last bite!

Ingredients

  • 0.3 lb arugula washed and dried
  • 0.3 teaspoon pepper black freshly ground plus more for sprinkling on bread and fish
  • 15 oz cannellini beans white rinsed drained canned
  • 0.8 teaspoon kosher salt plus more for sprinkling on bread and fish
  • fillet filets dried red with skin (6 to 8 oz. each), rinsed and
  • slices top such as pugliese, cut on a diagonal thick (1 in. )
  • sprigs flat parsley 
  • cloves garlic peeled cut in half
  •  optional: lemon 
  • 0.5 cup olive tapenade store-bought
  • 0.7 cup olive oil extra virgin extra-virgin divided
  • cups and/or cherry tomatoes mixed red yellow rinsed halved

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • oven
  • knife
  • whisk
  • mixing bowl
  • broiler
  • spatula

Directions

  1. Preheat broiler. Put bread slices on a large baking sheet, brush both sides with olive oil (about 6 tbsp.), and sprinkle with salt and pepper to taste. Broil bread on both sides until golden and crunchy, about 2 minutes per side. When toasts are cool enough to handle, rub each on one side with garlic halves. Lower heat to 32
  2. Zest 1 lemon (to yield 1 tsp. zest) and squeeze half of it (to yield 2 tsp. juice).
  3. Cut other lemon into wedges. In a large mixing bowl, whisk together 3/4 tsp. salt, 1/4 tsp. pepper, lemon zest, lemon juice, and 2 tbsp. olive oil.
  4. Add beans and toss gently to mix. Set aside.
  5. With a very sharp knife, make shallow slashes about 1 in. apart in skin of snapper fillets. Season fillets with salt and pepper.
  6. Heat 1 tbsp. olive oil in a large nonstick frying pan over medium-high heat.
  7. Add 4 fillets skin side down, reduce heat to medium, and cook 5 to 6 minutes, pressing often with spatula to keep them as flat as possible; turn over and cook another 2 minutes.
  8. Transfer to a baking sheet and reserve pan juices in a bowl. Wipe pan clean with paper towels and cook remaining fillets the same way, reserving pan juices and transferring to baking sheet. Put fish in oven and cook until done, about 8 minutes (cut to check).
  9. Add arugula and tomatoes to beans and toss gently but thoroughly. Divide salad among 8 plates, arranging in center.
  10. Set toasts, garlicky side up, on salads and top toasts with snapper fillets, skin side up.
  11. Drizzle each fillet with a bit of pan juice, then top with about 1 tbsp. tapenade and a parsley sprig, and a drizzle of olive oil.
  12. Garnish each plate with a lemon wedge.
  13. Drizzle some olive oil over each.

Nutrition Facts

Calories428kcal
Protein39.51%
Fat14.25%
Carbs46.24%

Properties

Glycemic Index
32.88
Glycemic Load
28.97
Inflammation Score
-8
Nutrition Score
29.486087156379%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
2.17mg
Luteolin
0.55mg
Isorhamnetin
0.81mg
Kaempferol
6.64mg
Myricetin
0.3mg
Quercetin
1.94mg

Nutrients percent of daily need

Calories:428.47kcal
21.42%
Fat:6.81g
10.47%
Saturated Fat:1.15g
7.18%
Carbohydrates:49.71g
16.57%
Net Carbohydrates:44.23g
16.09%
Sugar:4.19g
4.66%
Cholesterol:73.1mg
24.37%
Sodium:717.02mg
31.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.46g
84.93%
Selenium:75.92µg
108.46%
Phosphorus:496.76mg
49.68%
Vitamin B1:0.68mg
45.27%
Folate:164.79µg
41.2%
Manganese:0.79mg
39.66%
Vitamin K:41.44µg
39.47%
Vitamin B3:7.41mg
37.07%
Potassium:1278.92mg
36.54%
Iron:5.55mg
30.85%
Vitamin C:25.44mg
30.83%
Magnesium:120.54mg
30.13%
Vitamin B6:0.6mg
30.1%
Vitamin B2:0.45mg
26.66%
Vitamin B12:1.55µg
25.78%
Fiber:5.47g
21.89%
Copper:0.35mg
17.69%
Zinc:2.31mg
15.39%
Vitamin E:2.29mg
15.27%
Calcium:145.87mg
14.59%
Vitamin A:607.08IU
12.14%
Vitamin D:1.53µg
10.2%
Vitamin B5:0.78mg
7.77%
Source:My Recipes