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Mediterranean Snapper

This interesting recipe is a great way to enjoy the many health benefits of snapper and fresh herbs. It is incredibly easy and takes very little time to prepare, giving you a delicious, low fat meal in minutes.

Mediterranean Snapper Prep and Cook Time: 20 minutes

Ingredients:
2 medium onions, sliced medium thick
3 mediuim cloves garlic, chopped
˝ cup + 1 TBS chicken or vegetable broth
1 15 oz can diced tomatoes
2 TBS fresh lemon juice
*1/4 cup chopped black olives
*1 TBS capers
˝ cup chopped fresh basil
2 tsp chopped fresh rosemary
2 tsp chopped fresh thyme
1 lb snapper fillets, line of bones cut out, cut into 2 inch pieces
salt and cracked black pepper to taste
red chili flakes to taste

* optional

Directions:


  1. Heat 1 TBS broth in a 10-12 inch non-stick braising pan, or skillet. Healthy Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.
  2. Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.
  3. Add herbs, olives, capers and snapper filets; cover and simmer for about 5 minutes, depending on how thick the fish is. This is our Stovetop Braising cooking method. Season with salt and pepper to taste. Serve snapper mixed with tomato herb sauce.

    Serves 4

    Serving Suggestions:
    Serve with

Healthy Cooking Tips: This dish is great served over rice to soak up the sauce. The key to its success is to choose fresh snapper that is at least 1 inch thick. Thinner cuts of snapper falls apart when cooked. Because temperatures vary in stoves, check the snapper for doneness. Insert the tip of a knife into the fish. It should flake, but still moist when done. Remove from heat right before it is done, as it will continue to cook. Also, make sure you use fresh herbs. The flavor will not be nearly as good with dried herbs.


Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Mediterranean Snapper
1.00 serving
196.20 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.35 g 109.4 10.0 excellent
selenium 56.24 mcg 80.3 7.4 excellent
vitamin B12 (cobalamin) 3.97 mcg 66.2 6.1 very good
protein 31.87 g 63.7 5.8 very good
vitamin C 23.31 mg 38.9 3.6 very good
vitamin B6 (pyridoxine) 0.63 mg 31.5 2.9 good
phosphorus 254.98 mg 25.5 2.3 good
potassium 729.00 mg 20.8 1.9 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Mediterranean Snapper

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For education only, consult a healthcare practitioner for any health problems.

 

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