Snapper: benefits & delicious ideas

Low-calorie, high-protein foods can help you lose extra weight, lowering your risk for heart disease, Type 2 diabetes and osteoarthritis. A 3-ounce serving of red snapper has only 109 calories, and provides 22 grams of protein, or 44 percent of the daily value, based on a 2,000-calorie diet. Protein is a satisfying nutrient that digests slowly and reduces hunger. Meals high in protein, such as red snapper served with black bean salsa, can help you control your weight because they satisfy your hunger for longer after eating than meals without much protein.

Take advantage of all the health benefits provided by snapper. Here’s a delicious, healthy recipe to enjoy with your family.  In this island-inspired fish recipe, celery, bell pepper, tomatoes and wine complement the shrimp and fish. Serve this healthy fish recipe with brown rice, couscous or quinoa to soak up the fragrant sauce.

Sauteed Snapper & Shrimp with Creole Sauce

 

Ingredients

 

  • 12 raw shrimp, shell-on
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 medium onion, finely chopped
  • 3 cloves garlic, finely chopped
  • 1 stalk celery, finely chopped
  • 1 small red bell pepper, finely chopped
  • ½ small fresh chile pepper, chopped
  • 2 teaspoons tomato paste
  • 2 cups chopped tomatoes, canned or fresh
  • 1½ cups water
  • ¾ cup dry white wine
  • 1½ tablespoons finely chopped fresh thyme
  • ¾ teaspoon salt, divided
  • ¾ teaspoon ground pepper, divided
  • ⅓ cup all-purpose flour
  • 1½ pounds red snapper, cod or haddock fillet, skinned and cut into 6 portions
  • ¼ cup finely chopped scallions

 

Methods

  1. Peel shrimp (reserving shells) and devein. Discard legs. Set the shrimp aside.
  2. Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and garlic; cook, stirring occasionally, until barely colored, 4 to 5 minutes. Add celery, bell pepper and chile; cook, stirring occasionally, for 2 minutes. Add the shrimp shells and tomato paste; cook, stirring, until the shells begin to turn pink, about 30 seconds. Add tomatoes, water, wine and thyme; bring to a boil over high heat. Reduce heat and simmer gently, stirring occasionally, for 20 minutes. Remove the shells. Season with ¼ teaspoon each salt and pepper and return to a gentle simmer.
  3. Whisk flour and ½ teaspoon each salt and pepper in a shallow dish. Lightly dredge fish, shaking off excess flour. Heat 1 tablespoon oil in a large, heavy skillet over medium-high heat. Add half the fish; cook until golden brown, 1 to 2 minutes per side. Transfer to the simmering sauce. Repeat with the remaining 1 tablespoon oil and fish, reducing the heat as needed. Transfer to the sauce. Cook shrimp in the same pan, turning once or twice, until pink and curled, 1 to 2 minutes. Transfer to the sauce; simmer for 5 minutes. Sprinkle with scallions.