Red Snapper with Mediterranean Ragout

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Red Snapper with Mediterranean Ragout
60 min.
6
672kcal

Suggestions

Ingredients

  •  bay leaves 
  • 12  olives black pitted
  • 0.5 teaspoon peppercorns whole black
  • stalks celery chopped
  • 12  cherry tomatoes halved
  • 0.5 small fennel bulb sliced
  • 2.5 pounds fish bones white (halibut, snapper and/or cod)
  • tablespoon rosemary fresh chopped
  • tablespoons thyme leaves fresh chopped
  • servings kosher salt and pepper black freshly ground
  •  leek sliced
  • 0.3 cup olive oil 
  • tablespoon olive oil 
  • small onion sliced
  • cups onions thinly sliced
  • 0.5 bunch parsley italian
  • tablespoons parsley leaves fresh italian chopped
  • pounds snapper red cut into 6 pieces, skin on and scored
  • 20 cloves roasted garlic 
  • 0.5 bunch thyme leaves 
  • 12 cups water cold
  • 0.7 cup white wine 
  • pound yukon gold potatoes cut into 1/ slices

Equipment

  • bowl
  • frying pan
  • oven
  • pot
  • casserole dish
  • aluminum foil

Directions

  1. Special equipment: a rectangular casserole dish
  2. Preheat the oven to 400 degrees F.
  3. In a large oven proof skillet heat the olive oil over medium heat, add the potatoes and cook until tender, about 8 minutes.
  4. Add the onions, season with salt and pepper, cover and cook for 5 minutes.
  5. Add the white wine, simmer for 1 minute.
  6. Add the fish stock and bring to a boil and reduce the liquid by 1/
  7. Taste and adjust seasoning, if required. Portion the potatoes and onions into 6 stacks in the skillet.
  8. Season the red snapper with salt.
  9. Place one fillet, skin side up, on each stack of the potato onion mixture. Scatter the roasted garlic, cherry tomatoes, black olives, thyme, and rosemary around the stacks. Cover the skillet with a lid or foil.
  10. Bake for 25 to 30 minutes.
  11. Serve in shallow bowls with the cooking juices.
  12. Garnish with chopped parsley.
  13. Rinse the fish bones thoroughly in several changes of cold water. In a large stock pot place the fish bones and add the cold water. Bring to a slow simmer over medium heat.
  14. Skim the surface of foam and impurities to produce a clear, clean, fresh tasting stock.
  15. Add the leek, fennel, onion, celery, parsley, thyme, peppercorns, and bay leaves. Reduce the heat to medium-low and simmer for 20 minutes.
  16. Strain the stock and cool. Store the stock in the refrigerator for up to 4 days or in the freezer for up to 1 month.

Nutrition Facts

Calories672kcal
Protein54.57%
Fat26.67%
Carbs18.76%

Properties

Glycemic Index
84.96
Glycemic Load
13.33
Inflammation Score
-10
Nutrition Score
48.089999613555%

Flavonoids

Malvidin
0.02mg
Catechin
0.21mg
Epicatechin
0.15mg
Eriodictyol
0.21mg
Hesperetin
0.11mg
Naringenin
0.18mg
Apigenin
13.76mg
Luteolin
1.56mg
Isorhamnetin
3.26mg
Kaempferol
1.59mg
Myricetin
1.12mg
Quercetin
14.3mg

Nutrients percent of daily need

Calories:671.66kcal
33.58%
Fat:19.28g
29.66%
Saturated Fat:3.61g
22.56%
Carbohydrates:30.52g
10.17%
Net Carbohydrates:25.09g
9.13%
Sugar:6.26g
6.95%
Cholesterol:178.41mg
59.47%
Sodium:438.97mg
19.09%
Alcohol:2.75g
100%
Alcohol %:0.29%
100%
Protein:88.76g
177.53%
Selenium:168.27µg
240.39%
Vitamin D:28.99µg
193.28%
Vitamin B12:9.79µg
163.17%
Vitamin K:138.34µg
131.75%
Phosphorus:889.34mg
88.93%
Vitamin B6:1.76mg
87.88%
Potassium:2284.37mg
65.27%
Vitamin C:51.4mg
62.3%
Vitamin B3:9.58mg
47.89%
Magnesium:179.47mg
44.87%
Manganese:0.78mg
39.23%
Vitamin E:5.44mg
36.29%
Vitamin B5:3.2mg
32.02%
Folate:119.31µg
29.83%
Vitamin A:1459.56IU
29.19%
Copper:0.52mg
26.15%
Iron:4.19mg
23.3%
Vitamin B1:0.33mg
21.98%
Fiber:5.42g
21.7%
Calcium:207.25mg
20.72%
Zinc:2.22mg
14.82%
Vitamin B2:0.23mg
13.7%