Shark and Bake

Dairy Free
Health score
13%
Shark and Bake
45 min.
6
342kcal

Suggestions


Are you ready to dive into a delicious culinary adventure? Introducing Shark and Bake, a mouthwatering dish that combines the bold flavors of the Caribbean with the comfort of traditional main courses. This delightful recipe is not only simple to prepare but also dairy-free, making it a perfect option for anyone with dietary restrictions or those simply looking to indulge in a lighter fare.

Imagine savoring tender, flaky catfish or tilapia fillets, marinated to perfection in a tantalizing mix of lime juice, garlic, and fresh herbs. The vibrant heat from the Scotch bonnet or habanero chile adds a unique kick, perfectly balancing the dish's flavors. Each bite is a delicious surprise, especially when stuffed into warm, freshly baked pita bread, accompanied by crisp lettuce and juicy tomato slices.

This dish isn’t just flavorful; it’s also incredibly versatile! With an array of assorted condiments—like sweet mango chutney or zesty hot pepper sauce—you can customize each serving to suit your taste buds. Whether you’re serving it for lunch, dinner, or a fun gathering with friends, Shark and Bake is sure to impress and leave everyone craving more.

So, gather your ingredients, and get ready to create a meal that transports you to sun-kissed beaches. With a total preparation time of just 45 minutes, you’ll have a wholesome, satisfying dish on the table in no time. Let’s get cooking!

Ingredients

  • servings all purpose flour 
  • 1.5 teaspoons thyme leaves fresh chopped
  •  garlic cloves minced
  • tablespoons green onion finely chopped
  • 0.8 teaspoon habanero chile minced seeded
  • servings lettuce leaves chopped
  • tablespoons juice of lime fresh
  •  pita bread rounds warmed
  • pound tilapia fillets 
  • slices tomatoes 
  • tablespoons vegetable oil 
  • servings condiments such as mango chutney, honey mustard, garlic mayonnaise, thinly sliced onion, thinly sliced cucumbers, and hot pepper sauce assorted

Equipment

  • bowl
  • frying pan
  • paper towels
  • glass baking pan

Directions

  1. Arrange fish in single layer in 13x9x2-inch glass baking dish.
  2. Mix lime juice, green onion, garlic, thyme, and chile in small bowl; season with salt and pepper. Spoon over fish; let stand at room temperature at least 20 minutes and up to 1 hour.
  3. Heat oil in large nonstick skillet over medium-high heat.
  4. Sprinkle fish on both sides with salt and pepper, then flour. Working in batches, add fish to skillet and cook until golden and opaque in center, about 2 minutes per side.
  5. Transfer fish to paper towels to drain.
  6. Cut off thin slice from each warm pita bread round, forming opening. Open pita pockets and stuff with fish, lettuce, and tomato.
  7. Serve with desired condiments.

Nutrition Facts

Calories342kcal
Protein22.3%
Fat30.28%
Carbs47.42%

Properties

Glycemic Index
60.33
Glycemic Load
33.48
Inflammation Score
-9
Nutrition Score
16.212173959483%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.23mg
Kaempferol
0.05mg
Myricetin
0.03mg
Quercetin
0.41mg

Nutrients percent of daily need

Calories:342.13kcal
17.11%
Fat:11.32g
17.41%
Saturated Fat:1.96g
12.26%
Carbohydrates:39.87g
13.29%
Net Carbohydrates:37.92g
13.79%
Sugar:0.62g
0.69%
Cholesterol:45.18mg
15.06%
Sodium:378.08mg
16.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.75g
37.51%
Vitamin D:9.45µg
63%
Vitamin A:1915.66IU
38.31%
Vitamin B12:1.69µg
28.1%
Vitamin B1:0.4mg
26.67%
Phosphorus:233.71mg
23.37%
Manganese:0.46mg
22.88%
Vitamin K:19.25µg
18.33%
Selenium:12.45µg
17.79%
Vitamin B3:3.26mg
16.3%
Vitamin C:10.43mg
12.65%
Potassium:431.19mg
12.32%
Folate:47.6µg
11.9%
Vitamin B2:0.18mg
10.51%
Magnesium:39.73mg
9.93%
Iron:1.76mg
9.77%
Vitamin B5:0.86mg
8.61%
Vitamin B6:0.17mg
8.29%
Fiber:1.95g
7.79%
Calcium:77mg
7.7%
Copper:0.15mg
7.29%
Zinc:1.01mg
6.73%
Vitamin E:0.7mg
4.64%
Source:Epicurious