High-Protein

Baked Fish with Sweet Potatoes and Tomatoes

4.25
Average: 4.3 (20 votes)
(20 votes)
Baked Fish with Sweet Potatoes and Tomatoes

Baked Fish with Sweet Potatoes and Tomatoes - A delicious one-pan meal

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 4 h. 30 min.
Ready in
Calories:
390
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is rich in lean protein from the fish as well as lycopene from the tomatoes, a powerful antioxidant which helps protect the body from free radical damage.

You can easily substitute the red snapper for tilapia or pollack if you prefer.

1 serving contains
(Percentage of daily recommendation)
Calorie390 kcal(19 %)
Protein36 g(37 %)
Fat7 g(6 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A2.3 mg(288 %)
Vitamin D0 μg(0 %)
Vitamin E11.3 mg(94 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin10 mg(83 %)
Vitamin B₆0.8 mg(57 %)
Folate73 μg(24 %)
Pantothenic acid1.8 mg(30 %)
Biotin16.7 μg(37 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C76 mg(80 %)
Potassium1,411 mg(35 %)
Calcium126 mg(13 %)
Magnesium108 mg(36 %)
Iron3.6 mg(24 %)
Iodine14 μg(7 %)
Zinc3.8 mg(48 %)
Saturated fatty acids1.4 g
Uric acid269 mg
Cholesterol134 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 shallots
1 piece fresh ginger
1 small dried chile pepper
1 Lime
1 tablespoon soy sauce
1 pinch ground allspice
2 Red snapper fillet (each about 6 oz, with skin)
1 garlic
1 tablespoon olive oil
1 teaspoon Curry powder
salt
peppers
11 ounces Sweet potato
3 medium tomatoes
4 sprigs cilantro
How healthy are the main ingredients?
Sweet potatogingersoy sauceolive oilshallotLime
Preparation

Kitchen utensils

1 Baking sheet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Parchment paper, 1 Citrus juicer, 1 Food processor

Preparation steps

1.
Baked Fish with Sweet Potatoes and Tomatoes preparation step 1

Peel and coarsely chop shallots and ginger root. Halve dried chile lengthwise and remove seeds. Squeze 2 tablespoons juice from lime. In a food processor, puree shallots, ginger, chile, soy sauce, 1-2 splashes of lime juice and the allspice until smooth. 

2.
Baked Fish with Sweet Potatoes and Tomatoes preparation step 2

Cut slits in the skin of snapper fillets. Place fish in a bowl, pour shallot mixture over and turn to coat. Cover and let marinate in the refrigerator for at least 4 hours.

3.
Baked Fish with Sweet Potatoes and Tomatoes preparation step 3

Peel garlic and finely chop.

4.
Baked Fish with Sweet Potatoes and Tomatoes preparation step 4

Mix together garlic, oil, remaining lime juice and curry powder in a small bowl. Season with salt and pepper.

5.
Baked Fish with Sweet Potatoes and Tomatoes preparation step 5

Peel sweet potatoes and cut into slices, about 3/4 inch thick. Dredge in the spice mixture.

6.
Baked Fish with Sweet Potatoes and Tomatoes preparation step 6

Transfer sweet potatoes to a parchment-lined baking sheet. Bake on the middle rack of a preheated oven at 400°F until tender, 35-40 minutes.

7.
Baked Fish with Sweet Potatoes and Tomatoes preparation step 7

Meanwhile, rinse tomatoes, wipe dry and cut into thick slices.

8.
Baked Fish with Sweet Potatoes and Tomatoes preparation step 8

Remove fish from marinade and dab with paper towels to dry.

9.
Baked Fish with Sweet Potatoes and Tomatoes preparation step 9

After sweet potatoes have baked for 15 minutes, top with tomatoes and fish, skin side up. Season with salt and pepper. Continue baking until fish is cooked through, about 20 minutes. Sprinkle cilantro over the fish and serve immediately.