Red Snapper with Sweet Potato Crust
Red snapper with sweet potato crust - Fish with crispy healthy coating
Healthy, because
Even smarter
Nutritional values
Bok Choy belongs to the cabbage species and tastes rather mild. It provides a lot of vitamin C, beta-carotene, folic acid, iron, and calcium, but little fat and calories.
If you prefer to avoid alcohol, you can replace the rice wine with vegetable broth.
(Percentage of daily recommendation)
| Calorie | 316 cal. | (15 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 102.5 μg | (171 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 187 μg | (62 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 906 mg | (23 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 46 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 onion
- 3 garlic cloves
- 3 ½ ozs Pineapple
- 2 ½ Tbsps sesame oil
- 3 ½ ozs Mirin (Japanese rice wine)
- 3 ½ ozs Vegetable broth
- 1 Tbsp honey
- 2 Tbsps Rice vinegar
- 1 tsp soy sauce
- 1 tsp Rice starch
- 22 ozs Red snapper fillet (with skin; 4 fillets)
- salt
- peppers
- 10 ozs small Sweet potato
- 5 ozs Bok Choy
Preparation steps
For the sauce, peel the onion and garlic. Cut into small cubes together with the pineapple flesh.
Heat 1/2 tablespoon oil in a small saucepan. Sauté onion, garlic and pineapple in it over medium heat for 2-3 minutes. Add mirin, broth, honey, vinegar, soy sauce and starch and bring to a boil, stirring. Simmer for 2-3 minutes, then set aside and let cool for 15 minutes.
In the meantime, rinse fish fillets, pat dry, score the skin several times in parallel with a sharp knife and season with salt and pepper. Peel and shave the sweet potato. Mix with 1 tbsp. oil and season with salt and pepper.
Place fish fillets, skin side up, on a baking tray lined with baking paper. Spread the sweet potato flakes over the fillets and bake in a preheated oven at 200 °C / 400 ˚F for about 20 minutes.
In the meantime, clean bok choy, wash and cut in half lengthwise. Heat remaining oil in a frying pan. Fry bok choy in it over medium heat for about 4-5 minutes.
Season bok choy with salt and pepper and arrange as a bed on plates, drizzle with the sauce and place the fish on top of the vegetables.
