Recipes · Mexican · Seafood
Huachinango a la Veracruzana
One serving has 348 kcal and 41 g protein, and at least a fifth of a woman's daily need of cobalamin (238%), selenium (136%), vitamin D (D2 + D3) (129%), pyridoxine (78%), thiamin (68%) and phosphorus (59%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (380 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 190 g Snapper, raw
- 110 g Tomatoes, canned, diced
- 18 g Olives, green
- 5 g Capers
- 30 g Onions, raw
- 6 g Garlic, raw
- 0.3 g Bay leaves
- 10 g Jalapeño peppers, pickled
- 10 g Olive oil
- 0.4 g Salt
Method
- Season the snapper with a little of the salt and set aside.
- Heat the olive oil in a wide pan and cook the onion and garlic for 5 minutes until soft.
- Add the diced tomato and bay leaf and simmer for 10 minutes until it thickens into a chunky sauce.
- Stir in the olives, capers and pickled jalapeño and simmer for 3 more minutes.
- Nestle the fish into the sauce, cover, and cook over low heat for 10-12 minutes until the fish is just cooked through and flakes easily.
- Remove the bay leaf and serve the fish hot with the sauce spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 348 kcal | 16% |
| Carbohydrates | 10.2 g | |
| Water | 307 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 41 g | 85% |
| Tryptophan | 0.46 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3.6 g | |
| Methionine | 1.2 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 15.8 g | |
| Monounsaturated | 9.9 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0.49 g | |
| Eicosapentaenoic Acid (EPA) | 0.1 g | |
| Omega-6 | 1.4 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 70.3 mg | |
| Calcium | 131 mg | 13% |
| Copper | 0.2 mg | 22% |
| Iron | 1.7 mg | 9% |
| Magnesium | 81.8 mg | 26% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 416 mg | 59% |
| Potassium | 1,101 mg | 23% |
| Selenium | 74.6 µg | 136% |
| Sodium | 970 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.75 mg | 68% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 33% |
| Pyridoxine (vitamin B6) | 1 mg | 78% |
| Folate (vitamin B9) | 27.8 µg | 7% |
| Cobalamin (vitamin B12) | 5.7 µg | 238% |
| Choline | 137 mg | 32% |
| Vitamin A | 96.2 µg | 14% |
| Vitamin C | 22.4 mg | 30% |
| Vitamin D (D2 + D3) | 775 IU | 129% |
| Vitamin E | 4.7 mg | 31% |
| Vitamin K | 12.1 µg | 13% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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