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Snapper Vera Cruz

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)3.5135
Energy (kCal)603.135
Carbohydrates (g)28.4625
Total fats (g)55.0819
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Finely dice carrot, celery and onion. Sautee in 2 tbsp oil till carrots are nearly soft, add minced garlic, cumin (optional) and tomatoes and green chilies, cook till carrots are soft, about 10 minutes. Add lemon juice, remove from pan and set aside. | 2. In same pan add 2 tbsp oil, salt fish (and pepper if desired) and lightly dust with flour. Place in medium hot pan, cook on both sides till almost done. Place veggies on top of each piece of fish, sprinkle with parmesan and cook covered till cheese melts - about 5 minutes. Fish should flake with fork when done. | 3. Serve with something cooling, such as a green salad and some rice milk horchata, it's a bit spicy. | 4. notes: may use fresh roma tomatoes and roasted and peeled green chilies instead of canned. | 5. May use any firm fleshed white fish, but swordfish and shark are not recommended as their flavors (imho) do not harmonize well with this recipe. | 6. Parmesan is excellent with this, but any cheese you like may be used, or omitted entirely. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    red snapper fillet 2 -4 - - - -
    carrot 1 52.48 12.2624 1.1904 0.3072
    celery 1 stalk 10.24 1.9008 0.4416 0.1088
    onion 1 44.0 10.274000000000001 1.21 0.11
    garlic clove 1 minced 4.47 0.9918 0.1908 0.015
    tomato green chilies 1 can - - - -
    lemon juice 1/8 cup 6.71 2.1045 0.1067 0.0732
    cumin 1 teaspoon 7.875 0.929 0.374 0.4677
    flour - - - -
    salt - - - -
    pepper - - - -
    parmesan cheese shredded - - - -
    olive oil 4 tablespoons 477.36 0.0 0.0 54.0

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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