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Baked Snapper with Mashed Garlic Potatoes

This Mediterranean flavored dish is a nice change from fish and rice. The potatoes and olives are rich in potassium. It is easy to prepare, and the sauce is wonderful over the potatoes.

Prep and Cook Time: approximately 30 minutes

Ingredients:
lb snapper filet cut into 4 pieces
cup light vegetable stock
4 TBS tomato sauce
1 cups zucchini sliced thin
1 small onion cut in half and sliced thin
4 cloves garlic, chopped
2 TBS capers, rinsed
2 TBS chopped Kalamata olives
2 TBS fresh lemon juice
2 TBS chopped fresh parsley
tsp salt
tsp cracked black pepper
Mashed Potatoes
2 large red potatoes washed, eyes removed, and cut in inch cubes
4 garlic cloves, sliced
2 TBS olive oil
2 TBS vegetable stock
1 tsp chopped fresh rosemary, or tsp dried
salt and pepper to taste

Directions:


  1. Preheat oven to 450.
  2. Bring water to a boil in a steamer and steam cubed potatoes, rosemary, and garlic cloves until tender, about 15 minutes depending on size of potato cubes.
  3. Place the sliced onion and zucchini in a baking dish and put fish on top.
  4. Mix together stock and tomato sauce, and pour over fish. Add remaining ingredients. Bake uncovered until done, about 10 minutes; don't overcook.
  5. While fish is baking, mash potatoes, adding olive oil, vegetable stock, salt and pepper to taste. Serve at once, pouring the pan juices over the fish and potatoes.

    Serves 4

    For optimum flavor and nutrition serve with:


Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

Baked Snapper with Mashed Garlic Potatoes
1.00 serving
287.78 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin B12 (cobalamin) 3.0 124.2 8.8 excellent
selenium 43.0 78.1 5.5 excellent
vitamin B6 (pyridoxine) 0.8 61.5 4.3 very good
protein 25.8 51.6 3.6 very good
vitamin C 27.1 36.1 2.5 good
phosphorus 246.1 35.2 2.5 good
copper 0.3 32.2 2.3 good
potassium 1016.0 29.0 2.0 good
vitamin B5 (pantothenic acid) 1.3 26.2 1.8 good
sodium 561.3 23.4 1.6 good
magnesium 69.4 21.7 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Baked Snapper with Mashed Garlic Potatoes

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