Pan Roasted Red Snapper with Spinach, Beans and Green Grapes
Serves 4
The northern red snapper is a native species of fish from the western Atlantic Ocean and the Gulf of Mexico. It’s a wonderful source of lean protein that is rich in selenium, vitamin A, omega-3 fatty acids and potassium. Because it has firm flesh that cooks in minutes, red snapper is easy to prepare whether you pan roast, grill or steam it.
A lot of people are scared to cook fish or shellfish, but like anything you should give it a try. Cooking is all about temperature control and time. Start by bringing your piece of fish to room temperature, and then season it with salt and pepper. If you’re leaving the skin on, slash the skin with a very shape knife, which will stop the piece of fish from curling as it cooks. Make sure your frying pan is hot but not too hot. The oil should shimmer when it is hot, but it shouldn’t’ be at the point of smoking. You only need to cook each side of the fish for two to three minutes, depending on the thickness of the portion. In this recipe, I use four-ounce portions so cooking won’t take long at all. To see if the fish is done, press your finger on the flesh. It should be firm to the touch and the flesh should bounce back. White fish has very little fat so the protein cooks quickly. Make sure not to overcook. Remember practice makes perfect, and red snapper is a beautiful, tasty piece of fish that you’ll want to practice with over and over again.
Pan Roasted Red Snapper with Spinach, Beans and Green Grapes
Serves 4
Ingredients:
4x 4 oz red snapper (or sea bass) fillets
Sea salt
Black pepper
1 tablespoon extra virgin olive oil
4 cups of fresh baby spinach
4 cups of fresh baby kale
2 cups of cannellini beans or your favorite bean
½ cup low sodium vegetable or fish stock
1 cup of green grapes cut in half
How to make:
Remove the red snapper from the fridge and allow it to come to room temperature for about 15 to 20 minutes. Season both sides with salt and pepper.
Take a large sauté pan and pour in the oil, and then place over a medium heat. Allow the oil to heat through before carefully placing the fillets one at a time, skin side down into the hot pan. Cook for 2 to 3 minutes before carefully turning each piece over and continuing to cook until done, approximately 2 to 3 minutes more.
Remove each fillet from the pan and place onto a plate lined with a paper towel. Keep warm. Add the spinach, kale, beans, and stock to the pan. Cook for 2 to 3 minutes, until the spinach and kale have wilted and the beans have warmed through. Finally, add the grapes, taste, and seasoning, if necessary.
Spoon the spinach and kale onto the center of four warm plates. Top with the red snapper fillets, and serve with the dipping sauce.
Dipping sauce
Makes 1 cup
Ingredients:
2 green onions, thinly sliced
2 tablespoons capers, chopped
2 tablespoons parsley, chopped
1 tablespoon fresh lemon juice
½ teaspoon finely grated lemon zest
½ cup Greek yogurt
Sea salt and freshly ground pepper (optional)
How to make:
Take a small bowl and mix all the ingredients together. Taste and season if required.