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EatSmarter exclusive recipe

Spicy Fish

with Peppers and Corn

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Spicy Fish

Spicy Fish - Enjoy fish the way Americans do: In a fiery Tex-Mex Style dish

Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 50 min.
Ready in
Calories:
405
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie405 kcal(19 %)
Protein43 g(44 %)
Fat15 g(13 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E10.2 mg(85 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.8 mg(98 %)
Vitamin B₆0.9 mg(75 %)
Folate51 μg(17 %)
Pantothenic acid1 mg(17 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂3.4 μg(113 %)
Vitamin C174 mg(183 %)
Potassium1,081 mg(27 %)
Calcium108 mg(11 %)
Magnesium114 mg(38 %)
Iron3.5 mg(23 %)
Iodine16 μg(8 %)
Zinc2.8 mg(40 %)
Saturated fatty acids2.3 g
Uric acid284 mg
Cholesterol146 mg
Recipe development: EAT SMARTER
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Ingredients
Preparation

Ingredients

for 2 servings
2
Bell peppers (preferably 1 red and 1 green)
3
1 can
5 sprigs
1
3 tablespoons
½ teaspoon
1
3 teaspoons
ground paprika (preferably 2 teaspoons sweet paprika and 1 teaspoon smoked hot paprika)
1 teaspoon
dried Oregano
1 teaspoon
1 pinch
2
Perch fillets (with skin, about 170 grams)
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Product recommendation

Preparation

Kitchen utensils

2 Skillets, 1 Baking sheet, 2 Bowls, 2 Plates, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Fine grater, 1 Sieve, 1 Can opener, 1 Citrus juicer, 1 Slotted spatula

Preparation steps

Step 1/11
Spicy Fish preparation step 1

Quarter bell peppers lengthwise, remove the seeds, rinse and dry. Place skin sides up on a baking sheet.

Step 2/11
Spicy Fish preparation step 2

Roast peppers under preheated broiler until blackened and blistered, watching carefully. Place in a bowl, cover with a plate and let stand 10 minutes.

Step 3/11
Spicy Fish preparation step 3

Peel peppers with a knife.

Step 4/11
Spicy Fish preparation step 4

Peel shallots and thinly slice. Rinse corn and drain. Rinse the parsley, shake dry, pluck leaves and coarsely chop.

Step 5/11
Spicy Fish preparation step 5

Rinse lemon with hot water and wipe dry. Finely grate zest and squeeze juice.

Step 6/11
Spicy Fish preparation step 6

Heat 1 tablespoon oil in a pan over medium heat. Sauté shallots until translucent, stirring frequently, about 3 minutes.

Step 7/11
Spicy Fish preparation step 7

Add bell peppers and corn and cook over low heat until softened, about 5 minutes. Season with salt, pepper and lemon juice.

Step 8/11
Spicy Fish preparation step 8

Meanwhile, peel the garlic and finely chop. 

Step 9/11
Spicy Fish preparation step 9

Mix garlic in a small bowl with paprika, oregano, cumin, red-pepper flakes and 1/2 teaspoon pepper.

Step 10/11
Spicy Fish preparation step 10

Rinse fish, pat dry, season with salt and coat with the spice mixture.

Step 11/11
Spicy Fish preparation step 11

Heat the remaining oil in another pan over high heat and cook the fish on both sides until seared and fish is opaque throughout, about 3 minutes. Stir basil and lemon zest into vegetables. Divide vegetables and fish among plates and serve immediately.

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