Baked Fish with Sweet Potatoes and Tomatoes
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.
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.3 mg | (94 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 1,411 mg | (35 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 269 mg | |||
| Cholesterol | 134 mg |
Ingredients
- Ingredients
- 2 shallots
- 1 pc fresh ginger
- 1 small dried chili pepper
- 1 Lime
- 1 Tbsp soy sauce
- 1 pinch ground allspice
- 2 Red snapper fillet (each about 6 oz, with skin)
- 1 garlic clove
- 1 Tbsp olive oil
- 1 tsp Curry powder
- salt
- peppers
- 11 ozs Sweet potato
- 3 medium Tomatoes
- 4 sprigs cilantro
Preparation steps
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.
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.
Peel garlic and finely chop.
Mix together garlic, oil, remaining lime juice and curry powder in a small bowl. Season with salt and pepper.
Peel sweet potatoes and cut into slices, about 3/4 inch thick. Dredge in the spice mixture.
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.
Meanwhile, rinse tomatoes, wipe dry and cut into thick slices.
Remove fish from marinade and dab with paper towels to dry.
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.