EatSmarter exclusive recipe

Spicy Fish

with Peppers and Corn
4.5
Average: 4.5 (2 votes)
(2 votes)
Spicy Fish

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

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 50 min.
Ready in
Calories:
405
calories
Calories

Healthy, because

Even smarter

Nutritional values

Its richness in protein, fibre, vitamins, minerals and secondary plant substances is an absolute plus for the noble pike-perch. The appetisingly colourful vegetables also provide plenty of fibre and replenish the vitamin C storage for the whole day.

This refined dish is the perfect low-carb meal! But if you would like to have satisfying carbohydrates with it, it is best served with small potatoes in their jackets or with ribbon noodles.

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(64 %)
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(35 %)
Saturated fatty acids2.3 g
Uric acid284 mg
Cholesterol146 mg
Development of this recipe:

Ingredients

for
2
Ingredients
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)
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

1.
Spicy Fish preparation step 1

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

2.
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.

3.
Spicy Fish preparation step 3

Peel peppers with a knife.

4.
Spicy Fish preparation step 4

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

5.
Spicy Fish preparation step 5

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

6.
Spicy Fish preparation step 6

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

7.
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.

8.
Spicy Fish preparation step 8

Meanwhile, peel the garlic and finely chop. 

9.
Spicy Fish preparation step 9

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

10.
Spicy Fish preparation step 10

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

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.