Fish is one of the healthiest foods that can influence our health. It has several health benefits that we can get from it. So, if you just started gearing up towards a healthier diet or have just adopted a healthy way of eating right, consider the many health benefits of consuming a fish that are high in protein and low in fat. Fish is not only a good food to eat but also a flavorful one. This brings us to our featured recipe the baked citrus maple snapper on pan-fried zucchini.
This dish is comprised of veggies such as cherry tomatoes and pan-fried zucchini. Fillet snapper is conveniently used in this recipe as the bones are removed and marinates well. Snapper has a natural nutty sweet flavor and a bit oily in a good way. It is a lean, moist, firm fish that is highly versatile when it comes to seasoning it from a mild to intense flavorings. In this dish, the fish is baked to a golden perfection. It has a delicious sweet and sour taste that comes from citrus maple sauce. It is a complete meal by itself but you can also eat this with rice.
Zucchini has a sweet blend to it that fully compliments the snapper. Pan frying it extracts these sweet flavors turning it to be tender and crispy with a caramelized exterior. It is a good source of anti-oxidants, vitamin C, potassium, and B vitamins. It is low in calorie and carbohydrates ideal for weight management. Nutritional experts claim that eating zucchini can improve digestions, helps in maintaining good eyesight and can help in controlling blood sugar to normal range. These are the good reason to love this vegetable.
Snapper on the other hand also has a handful of health benefits as well. First of all, baked snapper is better for your waistline as it is also low in calorie. Baked snapper allows the very minimum nutrient loss. It is baked in its natural healthy fat which contains omega 3 fatty acids. It is also a good source of selenium, vitamin c, potassium, and vitamin B12. These nutrients helped in protecting the heart from any cardiovascular diseases and for overall healthy immunity. Experts recommend eating it twice a week for optimizing its health benefits. Cherry tomatoes do not only add up flavor and color to this delicious dish but it also contains a good source of lycopene which is linked to reducing certain types of cancer. It also has beta-carotene and vitamin C that are powerful antioxidants. Making this dish is a win-win situation when it comes to your health. Who says that healthy foods can be boring and tasteless? This dish is a testimony that eating healthy food comes with good flavors and fitting value. If you desire what this dish can give you, try out this recipe.
Baked Citrus Maple Snapper On Pan Fried Zucchini
- 2 x 5 oz (150 g) snapper fillets
- 1 juice and finely chopped zest of lemon
- 1 juice and finely chopped zest of orange
- 1 spring onion, finely chopped
- 2 tablespoons maple syrup
- 1 tablespoon salt-reduced soy sauce
- 1 teaspoon chopped sweet chili
- 1 tablespoon olive oil
- 2 oz cherry tomatoes
- Sea salt and pepper to taste
- 2 cups cooked hot jasmine rice
- 2 zucchini thinly sliced lengthways
- 1 tablespoon olive oil
- Sea salt, crushed pepper
1. Preheat oven to 200C
2. Spray a baking tray with oil and line with baking paper
3. Combine lemon zest, orange zest, and spring onion then set aside
4. Mix orange, lemon juices, soya sauce with maple in a small saucepan and simmer until thickened
5. Add the zest mixture, sweet chili, olive oil to the sauce and let it cool
6. Season both sides of the snapper with salt
7. Put cherry tomatoes; the fillets crust side up on the prepared baking tray. Top with the sauce and bake for 8-10 minutes or until cooked
1. Meanwhile, marinate zucchini with salt, pepper and olive oil
2. Heat a non-stick frying pan over high heat, add as many zuchini slices as the pan will hold in one layer. Cook for 1-2 minutes until lightly golden . Turn to the other side and cook for another minute. Remove the pan from the heat
Arrange the hot jasmince,fried zuchini, snapper, cherry tomato on plate. Serve immidiately
- You can use lime instead of lemon
- If you don’t want to cook the rice in advanced you can cook the rice before 15 minutes to start preparing the food
Amount Per Serving
% Daily Value
Total Fat 9.9 g
Saturated Fat 1 g
Cholesterol 71 mg
Sodium 99 mg
Total Carbohydrates 117.1 g
Dietary Fiber 6.8 g
Sugars 13.9 g
Protein 48.3 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
It is great to have a variety of foods to maximize every nutrient that they bring. How was your experience in making this dish? Feel free to share it with us as we would love to hear it. If you have any questions or suggestions, just comment below. Share also this recipe with your friends and family. Tune in to this web for more exciting recipes.