Spicy Skillet Fish

Gluten Free
Dairy Free
Health score
6%
Spicy Skillet Fish
20 min.
6
165kcal

Suggestions


Are you ready to tantalize your taste buds with a dish that’s not only bursting with flavor but also fits perfectly into a gluten-free and dairy-free lifestyle? Introducing our Spicy Skillet Fish, a delightful main course that can be whipped up in just 20 minutes! This recipe is perfect for lunch or dinner, making it an ideal choice for busy weeknights or casual gatherings with friends and family.

Imagine succulent fillets of catfish, grouper, or flounder, marinated in a vibrant blend of fresh cilantro, zesty ginger, and a kick of jalapeño. The combination of spices, including ground coriander, paprika, and turmeric, creates a mouthwatering crust that seals in the fish's natural flavors while adding a delightful warmth. Each bite is a perfect balance of protein and healthy fats, making it a nutritious option that doesn’t compromise on taste.

Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. The fish cooks to perfection in a hot skillet, flaking easily with a fork, and can be served with a squeeze of fresh lemon or lime for an extra burst of freshness. Gather your ingredients, fire up the skillet, and get ready to impress your loved ones with this quick and delicious Spicy Skillet Fish!

Ingredients

  • pounds sushi-grade yellowtail flounder ( 6 fillets)
  • 0.5 cup cilantro leaves fresh chopped
  • inch ginger fresh peeled chopped ( 2 tablespoons )
  •  garlic cloves 
  • 0.5 teaspoon ground coriander 
  • 0.5 teaspoon ground paprika 
  • 0.5 teaspoon ground turmeric 
  • small jalapeno seeded
  • teaspoon salt 
  • tablespoons vegetable oil 
  • teaspoons vegetable oil 

Equipment

  • food processor
  • frying pan

Directions

  1. Process first 9 ingredients in a food processor until finely chopped.
  2. Spread 2 teaspoons spice mixture evenly over both sides of each fillet. Cover and chill 30 minutes.
  3. Cook fish, in batches, in hot vegetable oil in a large nonstick skillet over medium-high heat 5 minutes on each side or until fish flakes with a fork.
  4. Serve with fresh lemon or lime wedges, if desired.

Nutrition Facts

Calories165kcal
Protein46.73%
Fat50.22%
Carbs3.05%

Properties

Glycemic Index
21.5
Glycemic Load
0.19
Inflammation Score
-8
Nutrition Score
10.82304332049%

Flavonoids

Luteolin
0.03mg
Myricetin
0.02mg
Quercetin
0.84mg

Nutrients percent of daily need

Calories:165.07kcal
8.25%
Fat:9.06g
13.93%
Saturated Fat:1.61g
10.03%
Carbohydrates:1.24g
0.41%
Net Carbohydrates:0.9g
0.33%
Sugar:0.18g
0.2%
Cholesterol:68.04mg
22.68%
Sodium:511.44mg
22.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.96g
37.92%
Selenium:40.46µg
57.8%
Phosphorus:386.24mg
38.62%
Vitamin B12:1.71µg
28.48%
Vitamin D:4.23µg
28.22%
Vitamin K:15.99µg
15.23%
Vitamin E:1.62mg
10.82%
Vitamin B6:0.18mg
9.13%
Vitamin B3:1.67mg
8.35%
Potassium:278.54mg
7.96%
Magnesium:30.34mg
7.59%
Vitamin A:247.2IU
4.94%
Vitamin C:3.64mg
4.41%
Calcium:37.22mg
3.72%
Zinc:0.54mg
3.58%
Manganese:0.07mg
3.55%
Vitamin B5:0.31mg
3.1%
Iron:0.47mg
2.6%
Vitamin B1:0.04mg
2.59%
Folate:9.45µg
2.36%
Vitamin B2:0.04mg
2.29%
Copper:0.05mg
2.26%
Fiber:0.33g
1.33%
Source:My Recipes