Red Snapper With Fennel-Potato Ragoût

Gluten Free
Health score
46%
Red Snapper With Fennel-Potato Ragoût
45 min.
4
386kcal

Suggestions

Ingredients

  • inch pieces 
  • medium baking potatoes peeled cut into 1 1/2-inch pieces ( 1 1/4 pounds)
  • tablespoon butter 
  • 0.8 cup cooking wine dry white
  • cup chicken broth fat-free reduced-sodium
  • large fennel bulb cored
  • 0.3 cup chives fresh divided chopped
  • 0.3 cup parsley fresh divided chopped
  •  garlic cloves minced
  • large leeks trimmed chopped
  • tablespoons juice of lemon 
  • teaspoon olive oil 
  • 24 ounce snapper fillets red
  • teaspoon salt divided

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Combine garlic, 2 tablespoons chives, 2 tablespoons parsley, olive oil, and 1/4 teaspoon salt. Rub on both sides of snapper fillets; cover and chill.
  2. Heat butter in a large saucepan over medium heat; cook leeks in butter 5 minutes, stirring occasionally.
  3. Add potatoes, fennel, and wine. Increase heat to medium- high; cover and simmer 5 minutes.
  4. Add chicken broth and remaining 3/4 teaspoon salt. Bring to a boil; cover, reduce heat, and simmer 15 to 20 minutes or until potatoes are tender.
  5. Remove from heat, and gently stir in lemon juice and remaining 2 tablespoons each of chives and parsley. Set aside, and keep warm.
  6. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Make 2 diagonal cuts through skin (but not flesh) of each fillet.
  7. Add fillets, skin side down, one at a time, to skillet. Cook 4 minutes; turn and cook an additional 4 minutes or until fish flakes easily when tested with a fork.
  8. Divide each fillet into 3 portions. Spoon ragot evenly among 4 bowls; top each bowl with a portion of fillet.
  9. Garnish with fennel leaves, if desired.

Nutrition Facts

Calories386kcal
Protein44.56%
Fat17.64%
Carbs37.8%

Properties

Glycemic Index
96.44
Glycemic Load
18.83
Inflammation Score
-9
Nutrition Score
36.043478074281%

Flavonoids

Malvidin
0.03mg
Catechin
0.35mg
Epicatechin
0.25mg
Eriodictyol
1mg
Hesperetin
1.27mg
Naringenin
0.27mg
Apigenin
8.08mg
Luteolin
0.05mg
Isorhamnetin
0.17mg
Kaempferol
1.5mg
Myricetin
0.7mg
Quercetin
0.39mg

Nutrients percent of daily need

Calories:386.03kcal
19.3%
Fat:6.94g
10.68%
Saturated Fat:2.74g
17.14%
Carbohydrates:33.45g
11.15%
Net Carbohydrates:29.16g
10.6%
Sugar:6.18g
6.87%
Cholesterol:70.46mg
23.49%
Sodium:996.86mg
43.34%
Alcohol:4.64g
100%
Alcohol %:1.16%
100%
Protein:39.45g
78.9%
Vitamin K:127.71µg
121.62%
Vitamin D:17.35µg
115.67%
Selenium:67.95µg
97.07%
Vitamin B12:5.22µg
87.06%
Vitamin B6:1.25mg
62.46%
Phosphorus:465.67mg
46.57%
Potassium:1575.13mg
45%
Vitamin C:31.2mg
37.81%
Manganese:0.64mg
32.17%
Vitamin A:1514.42IU
30.29%
Magnesium:111.54mg
27.88%
Folate:79.4µg
19.85%
Vitamin B5:1.94mg
19.41%
Vitamin E:2.68mg
17.84%
Iron:3.12mg
17.33%
Fiber:4.29g
17.17%
Vitamin B1:0.22mg
14.55%
Calcium:143.6mg
14.36%
Copper:0.28mg
14.25%
Vitamin B3:2.67mg
13.35%
Zinc:1.26mg
8.4%
Vitamin B2:0.11mg
6.18%
Source:My Recipes