Snapper in Tomato Broth

Dairy Free
Very Healthy
Health score
89%
Snapper in Tomato Broth
20 min.
4
278kcal

Suggestions


Welcome to a culinary delight that will transport your taste buds straight to the coast! Our Snapper in Tomato Broth is not just a meal; it’s a celebration of fresh, vibrant flavors that come together in just 20 minutes. Imagine tender snapper fillets enveloped in a rich, savory broth that perfectly balances the sweetness of ripe plum tomatoes and the briny essence of clam juice. This dish is a fantastic option for anyone looking to enjoy a dairy-free yet incredibly satisfying meal, suitable for lunch or dinner.

The combination of fresh mint and a splash of lemon juice elevates the dish, adding a refreshing twist that will have you coming back for seconds. Not only is this recipe packed with flavor, but it's also a healthy choice, boasting an impressive health score of 89. With only 278 calories per serving, it’s a guilt-free indulgence that doesn’t compromise on taste.

Perfect for families or a cozy dinner with friends, this dish serves four and is designed for everyone to relish. Plus, it’s a sustainable choice, so you can feel good about your seafood selections. Whether you’re a seasoned cook or just starting your culinary journey, Snapper in Tomato Broth is a must-try recipe that promises to impress and satisfy. Dive into this delicious experience and let the warmth of this dish warm your hearts and homes!

Ingredients

  • 0.8 cup bottled clam juice 
  • tablespoons flour all-purpose
  • 0.3 cup mint leaves fresh divided chopped
  • 0.5 teaspoon kosher salt 
  • tablespoon juice of lemon fresh
  • teaspoons olive oil divided
  • 0.5 teaspoon oregano dried
  • 0.5 cup peas green frozen
  • cup plum tomatoes diced ( 2)
  • 24 ounce snapper 

Equipment

  • bowl
  • frying pan

Directions

  1. Sprinkle salt over fillets. Dredge fillets in flour, shaking off excess.
  2. Heat 4 teaspoons olive oil in a large nonstick skillet over medium-high heat.
  3. Add fillets, and cook for 3 minutes on each side or until done.
  4. Combine remaining 1 teaspoon olive oil, tomato, clam juice, peas, 2 tablespoons mint, juice, and oregano in pan; bring to a boil. Reduce heat, and simmer for 2 minutes. Spoon about 1/4 cup broth mixture into each of 4 bowls, and top each serving with 1 fillet.
  5. Garnish with the remaining 2 tablespoons mint.
  6. Sustainable Choice: At the seafood counter, look for Hawaiian gray snapper or Northwest Hawaiian ruby snapper.

Nutrition Facts

Calories278kcal
Protein54.8%
Fat25.34%
Carbs19.86%

Properties

Glycemic Index
40.58
Glycemic Load
3.38
Inflammation Score
-8
Nutrition Score
25.435652069424%

Flavonoids

Eriodictyol
1.05mg
Hesperetin
0.83mg
Naringenin
0.45mg
Apigenin
0.16mg
Luteolin
0.36mg
Kaempferol
0.05mg
Myricetin
0.08mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:278.02kcal
13.9%
Fat:7.64g
11.76%
Saturated Fat:1.22g
7.64%
Carbohydrates:13.48g
4.49%
Net Carbohydrates:11.12g
4.04%
Sugar:4.17g
4.63%
Cholesterol:62.94mg
20.98%
Sodium:565.14mg
24.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.18g
74.37%
Vitamin D:17.35µg
115.67%
Selenium:66.77µg
95.38%
Vitamin B12:5.12µg
85.27%
Vitamin B6:0.8mg
39.75%
Phosphorus:382.22mg
38.22%
Vitamin C:22.64mg
27.45%
Potassium:960.33mg
27.44%
Vitamin A:1001.7IU
20.03%
Vitamin E:2.8mg
18.65%
Magnesium:73.12mg
18.28%
Vitamin B5:1.42mg
14.17%
Vitamin K:13.91µg
13.25%
Vitamin B1:0.19mg
12.72%
Manganese:0.25mg
12.52%
Folate:44.12µg
11.03%
Fiber:2.36g
9.46%
Calcium:80.27mg
8.03%
Vitamin B3:1.6mg
8%
Copper:0.14mg
7.22%
Zinc:1.04mg
6.93%
Iron:1.24mg
6.9%
Vitamin B2:0.07mg
4.32%
Source:My Recipes