Eating Healthy Blog

Snapper with Tomato-Caper Topping

Fish is a great source of protein and omega-3 fatty acids. It also is very low in carbohydrates. A light, tangy topping like this one is a perfect complement—it’s low-cal and rich in vitamin C.

Prep Time: 4 minutes
Cook Time: 15 minutes
Yield: 4 servings (serving size: 1 fillet and 1/4 cup topping)

Ingredients

  • EHWBMH_snapper2 cups halved grape tomatoes
  • 2 tablespoons capers, drained
  • 2 tablespoons fresh lemon juice (about 1 lemon)
  • 2 teaspoons olive oil
  • 1 1/2 teaspoons dried or 1 tablespoon chopped fresh basil
  • 1/4 teaspoon salt
  • 1/8 teaspoon crushed red pepper (optional)
  • 4 (6-ounce) snapper or grouper fillets (about 3/4 inch thick)
  • Cooking spray
  • 1 teaspoon paprika
  • 2 tablespoons chopped fresh parsley
  • 1 lemon, cut into 4 wedges

Preparation

  1. Preheat oven to 450º.
  2. Combine first 6 ingredients and crushed red pepper, if desired; set aside.
  3. Place snapper on a broiler pan lined with aluminum foil; coat foil with cooking spray. Sprinkle snapper with paprika; coat with cooking spray. Bake at 450º for 10 minutes.
  4. Top snapper with tomato mixture; bake 5 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley, and serve with lemon wedges.

Nutritional Information

  • Calories per serving: 215
  • Calories from fat: 21%
  • Fat per serving: 4.9g
  • Saturated fat per serving: 0.9g
  • Monounsaturated fat per serving: 2.1g
  • Polyunsaturated fat per serving: 1.1g
  • Protein per serving: 36.1g
  • Carbohydrates per serving: 5.8g
  • Fiber per serving: 1.7g
  • Cholesterol per serving: 63mg
  • Iron per serving: 1.4mg
  • Sodium per serving: 391mg
  • Calcium per serving: 85mg

Resource: Health.com

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