Curried Snapper
With its high protein content, snapper is super filling but very low in fat. In addition, redfish provides a good portion of iodine, which helps the thyroid gland work, as well as plenty of calcium and fluorine, so-called "building blocks" for strong bones and teeth.
Marinate this fish for several hours in the refrigerator to pump up flavor.
(Percentage of daily recommendation)
| Calorie | 255 cal. | (12 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.7 g | (2 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 6.4 μg | (11 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.8 mg | (82 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 19.3 μg | (43 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 728 mg | (18 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 375 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 pc fresh ginger
- 1 Tbsp Curry paste
- 4 ozs Yogurt (low-fat)
- 2 redfish fillet (fillets, eg, red snapper; each about 7 oz)
- salt
- 1 Tbsp Canola oil
- 1 Lime (to taste)
Preparation steps
Peel ginger, chop finely and place in a baking dish. Add curry paste and yogurt and mix well.
Rinse fish fillets, pat dry, cut in half diagonally and coat with the yogurt sauce. Cover and marinate in refrigerator for about 30 minutes.
Remove fish from marinade, scrape any excess yogurt off with a knife and season the fillets with salt.
Brush a grill pan with oil. Place fish in pan and grill each side for 2-3 minutes. Sprinkle with lime juice to taste or serve with lime wedges.