Snapper with capsicum, olive and caper salsa and wilted spinach

snapper-salsa-spinachThis is a delicious, light and tasty dish that’s easy to prepare and bursting with nutrition. Here are some of the health benefits.

Capsicum/belle peppers are rich in vitamin C and contain an abundance of carotenoids. Cartonoids are antioxidants that help the body fight free radicals, boost the immune system and if consumed regularly through diet help protect the body against cancer and heart disease.

Capers are high in antioxidants and are an excellent source of the flavonoid rutin which strengthens capillaries and support healthy blood circulation.

Olives are rich in a diverse range of phytonutrients noted for their antioxidant and anti-inflammatory properties, some of which are unique to olives. One special unique quality of olives is that they contain properties that have been shown to act as anti-histamines at a cellular level, which is particularly beneficial for those suffering from allergies.

Basil contains unique antibacterial qualities that have been linked to helping inhibit several species of pathogenic bacteria that have become resistant commonly used antibiotics  (types of bacteria that can cause infection).

Spinach is well known for being rich in iron but it’s also an excellent source of magnesium and folate and just one cup serve (which is slightly less than that used in this recipe) contains almost 1000% of the RDI of vitamin K, which is plays an integral role in optimal bone health.

Snapper and other white fish fillets provide a good source of lean protein.

INGREDIENTS

Fish

  • 4 x 180-220g (roughly 7 oz) snapper fillets with skin on (or you can use any other similar tasting white fish fillets)
  • 2 x tablespoons ghee or if you prefer you can use grape skin oil (both have a high smoke point)

Salsa

  • 1 x red capsicum/belle pepper
  • 1 x green capsicum/belle pepper
  • Half an onion (I like to use red/Spanish onions)
  • 1 tablespoon small capers
  • 50g / 1.75oz pitted black olives
  • 1.5 x tablespoon olive oil
  • 1.5 x tablespoon red wine vinegar
  • Good handful of fresh basil leaves (around 15g/half an oz)

Spinach

  • 200g/7oz baby spinach leaves
  • 1 garlic clove finely sliced
  • 1 tablespoon olive oil

METHOD

Salsa

  1. Place the capsicum/belle peppers under a medium-high grill until the skin starts to turn black. Turn until blackened on all sides then place in a plastic bag (ideally a sealable plastic sandwich-type bag) for 10 minutes or so and allow to cool. You can achieve the same effect by cutting the capsicums/belle peppers in two, removing the seeds and placing on a bbq (skin side down) for around 10 minutes.
  2. Finely chop the onion, capers and black olives and place in a bowl then cover with the red wine vinegar and olive oil and season with a little salt and pepper
  3. Once the capsicums/belle peppers are ready, remove from the plastic bag and peel off the skin. Remove the seeds from the middle and roughly chop then add to the salsa mixture
  4. Finely chop the basil and mix through the salsa

Fish & Spinach

  1. Bring a stainless steel frying pan to a high heat. Once hot add the ghee or grape seed oil then add the fish, skin side down. It will want to curl up so if possible add a fish weight (the same effect can be achieved by pressing the fish down with a heavy stainless steel).
  2. Allow to the fish to cook for a couple of minutes until you can see it’s cooked almost half way through then turn and cook the other side for a couple of minutes
  3. Meanwhile, prepare the spinach by bringing a separate frying pan to a medium high heat.
  4. When the fish is almost ready, add the the olive oil to the pan and fry the sliced garlic for 30 seconds or so then add the spinach and flash fry until it’s wilted (this shouldn’t take more than 30 seconds to a minute)
  5. Season the spinach with a little salt and pepper

Transfer the spinach to 4 plates, place the fish on top and top the fish with the salsa. If you prefer, this dish works nicely on a bed of steamed green beans or with a mixed leaf green salad.

Serves 4

 

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