Snapper in a Pumpkin Seed Crust
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.
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.4 mg | (95 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 19.8 μg | (44 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 902 mg | (23 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 121 μg | (61 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 75 mg |
Ingredients
- Ingredients
- 2 onions
- 2 garlic cloves
- 1 green chili pepper
- ½ tsp Coriander
- ½ tsp Cumin
- ½ tsp Anise seed
- ½ tsp black peppercorns
- 4 Tbsps vegetable oil
- 14 ozs Tomatillo (canned, drained)
- 1 Lime
- 1 bunch cilantro
- 4 sprigs parsley
- 4 sprigs mint
- salt
- 4 Tbsps Pumpkin seed
- 4 Red snapper fillet (about 6 ounces, with skin, or red mullet)
Preparation steps
Peel onions and garlic and chop finely. Halve chile pepper, remove seeds and rinse.
In a mortar, finely grind coriander seeds, cumin seeds, anise seeds and peppercorns.
Heat 2 tablespoons oil in a pot over medium heat. Sauté onions, garlic and chile peppers, stirring constantly, until fragrant, about 1 minute.
Add ground spices and cook, stirring, until fragrant, 30 seconds.
Drain tomatillos and chop coarsely. Halve lime and squeeze juice. Add tomatillos and lime juice to the pot and bring to a boil.
Simmer for 10 minutes, stirring constantly.
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.
Return mixture to pot and cook for another 5 minutes. Season with salt.
Coarsely chop pumpkin seeds.
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.
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.