Roasted Pompano with Blood Orange Avacado Salsa, Cilantro Butter & Spicy Plantains

Vegetarian
Gluten Free
Health score
13%
Roasted Pompano with Blood Orange Avacado Salsa, Cilantro Butter & Spicy Plantains
60 min.
2
486kcal

Suggestions


Indulge in a culinary adventure with our Roasted Pompano with Blood Orange Avocado Salsa, Cilantro Butter, and Spicy Plantains. This vibrant dish is not only a feast for the eyes but also a delightful explosion of flavors that will transport your taste buds to a tropical paradise. Perfect for a romantic dinner or a special gathering, this recipe showcases the delicate, flaky texture of pompano, complemented by the zesty brightness of blood oranges and creamy avocado.

Imagine the aroma of fresh cilantro and spiced rum wafting through your kitchen as you prepare the cilantro butter, which adds a rich, herbaceous note to the dish. The blood orange avocado salsa brings a refreshing contrast, with its sweet and tangy notes perfectly balancing the savory fish. And let’s not forget the spicy plantains—crispy on the outside and soft on the inside, they provide the perfect accompaniment to this exquisite meal.

This recipe is not only gluten-free but also vegetarian-friendly, making it a versatile choice for various dietary preferences. With a preparation time of just 60 minutes, you can impress your guests or treat yourself to a gourmet experience without spending all day in the kitchen. So, roll up your sleeves and get ready to create a dish that’s as delicious as it is beautiful!

Ingredients

  •  avocado diced
  •  blood oranges 
  • 0.3 teaspoon cayenne pepper to taste (or )
  • tablespoon chili powder 
  • large bunch cilantro leaves 
  • tablespoon cilantro leaves minced
  • teaspoon ground cumin 
  •  juice of lime 
  • slice lime 
  • servings citrus peel 
  • tablespoon olive oil 
  • small bell pepper diced red
  • servings salt an pepper 
  • tablespoon spiced rum 
  • tablespoon butter unsalted room temperature

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • oven
  • plastic wrap

Directions

  1. FISH AND SALSA
  2. Preheat oven to 400 degrees. Make the cilantro butter by combining butter, cilantro and rum.
  3. Place mixture on plastic wrap, and form into 3inch log.
  4. Place in refrigerator to set.
  5. “Supreme” the oranges by slicing off the peel and pith in strips, then removing each section of citrus by slicing between the membranes. Reservepeel.
  6. Combine the orange supremes, onion, bell and habanero peppers, and cilantro in a bowl and mix well. Then add the avocado and limejuice and carefully fold to combine.
  7. Add salt and pepper to taste and refrigerate until use.
  8. Prepare pompano by cutting 4 vertical parallel slices, about ½ inch deep and 2 inches apart, down each side of the fish. Stuff each cut with 1 half-moon shaped lime slice on both sides. Season the cavity with salt and pepper and stuff with reserved citrus peels and cilantro.
  9. Drizzle both sides with olive oil and season with salt and pepper.
  10. Place on oiled, shallow baking sheet and bake without turning 25-30 minutes, or until you see the skin bubbling slightly and swelling.
  11. Remove from oven. Flesh should feel lightly firm and springy.
  12. Remove top fillet by cutting along and on top of backbone, carefully lift fillet off the bones, working from the top of the fish down to it’s belly. Then remove the bone structure by carefully lifting up on the tail towards the head, exposing the bottom fillet.
  13. Slice cilantro butter into discs, and place 1-2 discs on each fillet on the flesh side. Spoon salsa over fillets, and serve.PLANTIANS
  14. Peels and slice the plantains into 3/4 inch discs
  15. Melt butter in a cast iron or non-stick skillet
  16. Cook the plantains on both sides until just beginning to brown and soften. Then mash and flatten slightly using 2 forks.
  17. Remove the plantains from skillet and let drain on paper towels.
  18. Meanwhile mix the flour and spices together well. Then dredge the plantains in the flour mixture until well coated.
  19. Return them to the pan and cook them until well browned.
  20. Serve warm alongside the fish.

Nutrition Facts

Calories486kcal
Protein3.06%
Fat81.51%
Carbs15.43%

Properties

Glycemic Index
147.25
Glycemic Load
2.49
Inflammation Score
-10
Nutrition Score
22.213043567927%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.33mg
Hesperetin
17.36mg
Naringenin
3.03mg
Apigenin
0.01mg
Luteolin
0.26mg
Kaempferol
0.02mg
Myricetin
0.02mg
Quercetin
2.66mg

Nutrients percent of daily need

Calories:485.78kcal
24.29%
Fat:45.54g
70.06%
Saturated Fat:17.64g
110.27%
Carbohydrates:19.4g
6.47%
Net Carbohydrates:9.01g
3.28%
Sugar:4.57g
5.07%
Cholesterol:60.2mg
20.07%
Sodium:275.86mg
11.99%
Alcohol:2.51g
100%
Alcohol %:1.28%
100%
Protein:3.84g
7.69%
Vitamin C:78.75mg
95.45%
Vitamin A:3655.81IU
73.12%
Vitamin K:47.48µg
45.22%
Fiber:10.38g
41.53%
Vitamin E:6.19mg
41.24%
Folate:111.2µg
27.8%
Vitamin B6:0.49mg
24.68%
Potassium:766.97mg
21.91%
Vitamin B5:1.72mg
17.19%
Manganese:0.32mg
16.02%
Copper:0.29mg
14.58%
Vitamin B3:2.82mg
14.1%
Vitamin B2:0.24mg
13.85%
Iron:2.41mg
13.42%
Magnesium:49.53mg
12.38%
Phosphorus:97.87mg
9.79%
Vitamin B1:0.13mg
8.86%
Zinc:1.07mg
7.1%
Calcium:64.26mg
6.43%
Vitamin D:0.42µg
2.8%
Selenium:1.85µg
2.64%
Source:SippitySup