This snapper and brussel sprouts recipe is fantastic. Red snapper is very delicate and mild in flavor, not unlike flounder but not as strong as swordfish. For body builders this
dish is fantastic with 46 grams of protein from two sources (beans and fish) AND it gives you some great fiber from the lentil beans.
Cook Time: 30 Min. Serves: 1 Calories: 431 Total Fat: 17 grams Protein: 46 grams
Seared red snapper filet on a bed of steamed lentils with a baked brussel sprout and fresh lemon.
6 ounces of Red Snapper (it gets it’s name from it’s skin color not it’s meat color.)
.5 cup of cooked lentil beans (If you are not fond of lentils you can substitute black beans as well. However in order to keep the sodium levels down make certain to rise all canned beans before using.
2 brussel sprouts
1 tablespoon of olive oil
.5 teaspoon of kosher salt
1 tablespoon of lemon
1. Bake your brussel sprouts with .5 tablespoon of olive oil at 380 degrees for 20 minutes. Heat pre-prepared steamed lentils (from Trader Joe’s) in the oven alongside the sprouts.
2. Next lightly salt your red snapper filet. Sear the filet for 1.5 minutes on each side in a medium non stick pan with .5 teaspoon of olive oil.
3. Plate the ingredients with the snapper over a bed of lentils. Take half of a fresh lemon and squeeze some of the juice over the fish. Garnish the plate with the remaining lemon.
4. If desired you can pepper this dish, however the fish should be flavorful enough not to need additional seasonings.
I realize it does seem like a ton of trouble to bake a couple brussels sprouts. The thinking is that this is a dish that you can make for a number of people. In the event you are indeed cooking for one I suggest a side salad or something that works out of a bag to avoid the time cooking in the oven. Trader Joe’s also sells pre-prepared steamed baby beets. These are absolutely delicious and add great color to the plate. Look at our previous post of the lamb stuffed eggplant for an example of how these beets look sliced on a plate.
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
Amount Per Serving
Calories from Fat 151 Calories 431
% Daily value
Love to hear you thoughts below!
|Ingredient||Linked To Nutritional Value||Cal||Fat||Carb|
|6 Ounce-weight red snapper||Fish, snapper, mixed species, fillet, raw||170.1||2.3||0|
|.5 Cup lentils||Beans, lentils, mature, ckd||114.9||0.4||20|
|2 Each brussel sprouts||Brussels Sprout, fresh||16.4||0.2||3.4|
|1 Tablespoon olive oil||Oil, olive, extra virgin||126||14||0|
|.5 Teaspoon kosher salt||Salt, Kosher, coarse||0||0||0|
|1 Tablespoon lemon||Juice, lemon, fresh||3.4||0.1||1.1|