EatSmarter exclusive recipe

Snapper in a Pumpkin Seed Crust

with Tomatillo Sauce
4
Average: 4 (1 vote)
(1 vote)
Snapper in a Pumpkin Seed Crust

Snapper in a Pumpkin Seed Crust - A classic dish from the Mexican coast

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Health Score:
9,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 55 min.
Ready in
Calories:
448
calories
Calories

Healthy, because

Even smarter

Nutritional values

The boneless fish provides a lot of valuable protein, vitamin D and iodine. Vitamin D is needed for calcium balance and thus for strong bones, while iodine is important for the thyroid gland, helping our metabolism run smoothly.

Tomatillo is a green berry fruit similar to Physalis and is available in tins. Its sweet and sour taste is slightly reminiscent of gooseberries.

1 serving contains
(Percentage of daily recommendation)
Calorie448 kcal(21 %)
Protein38 g(39 %)
Fat19 g(16 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.4 mg(50 %)
Vitamin D4.5 μg(23 %)
Vitamin E5.9 mg(49 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.4 mg(95 %)
Vitamin B₆0.6 mg(43 %)
Folate50 μg(17 %)
Pantothenic acid0.9 mg(15 %)
Biotin19.8 μg(44 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C30 mg(32 %)
Potassium902 mg(23 %)
Calcium106 mg(11 %)
Magnesium114 mg(38 %)
Iron4.4 mg(29 %)
Iodine121 μg(61 %)
Zinc2 mg(25 %)
Saturated fatty acids3.1 g
Uric acid259 mg
Cholesterol75 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 onions
2 garlic
1 green chile pepper
½ teaspoon Coriander
½ teaspoon Cumin
½ teaspoon Anise seed
½ teaspoon black peppercorns
4 tablespoons vegetable oil
14 ounces Tomatillo (canned, drained)
1 Lime
1 bunch cilantro
4 sprigs parsley
4 sprigs mint
salt
4 tablespoons Pumpkin seed
4 Red snapper fillet (about 6 ounces, with skin, or red mullet)
How healthy are the main ingredients?
Pumpkin seedparsleymintoniongarlicCumin
Preparation

Kitchen utensils

1 Pot, 1 non-stick Oven-proof skillet, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Mortar, 1 Slotted spatula, 1 Food processor (or immersion blender), 1 Can opener, 1 Citrus juicer, 1 Paper towel

Preparation steps

1.
Snapper in a Pumpkin Seed Crust preparation step 1

Peel onions and garlic and chop finely. Halve chile pepper, remove seeds and rinse. 

2.
Snapper in a Pumpkin Seed Crust preparation step 2

In a mortar, finely grind coriander seeds, cumin seeds, anise seeds and peppercorns.

3.
Snapper in a Pumpkin Seed Crust preparation step 3

Heat 2 tablespoons oil in a pot over medium heat. Sauté onions, garlic and chile peppers, stirring constantly, until fragrant, about 1 minute.

4.
Snapper in a Pumpkin Seed Crust preparation step 4

Add ground spices and cook, stirring, until fragrant, 30 seconds.

5.
Snapper in a Pumpkin Seed Crust preparation step 5

Drain tomatillos and chop coarsely. Halve lime and squeeze juice. Add tomatillos and lime juice to the pot and bring to a boil.

6.
Snapper in a Pumpkin Seed Crust preparation step 6

Simmer for 10 minutes, stirring constantly.

7.
Snapper in a Pumpkin Seed Crust preparation step 7

Rinse herbs, shake dry and set aside a few cilantro stems. Remove stems from remaining herbs. With a food processor, puree herbs with tomatillo mixture. 

8.
Snapper in a Pumpkin Seed Crust preparation step 8

Return mixture to pot and cook for another 5 minutes. Season with salt.

9.
Snapper in a Pumpkin Seed Crust preparation step 9

Coarsely chop pumpkin seeds.

10.
Snapper in a Pumpkin Seed Crust preparation step 10

Rinse snapper fillets, pat dry and score skin with a sharp knife. Season both sides with salt. Coat the flesh side of the fish with pumpkin seeds.

11.
Snapper in a Pumpkin Seed Crust preparation step 11

Heat the remaining oil in a non-stick, oven-proof skillet over medium-high heat. Fry fish, coated side down for 1 minute. Turn fish and place pan in a preheated oven at 350°F/convection 325°F. Bake 12-15 minutes. Garnish with cilantro and serve with the sauce.