Baked snapper & salad

This versatile, light and super-tasty snapper and salad recipe is ideal for a high satiety summer lunch.  The snapper provides plenty of lean protein, selenium, potassium, phosphorus, choline, B5, B5, B6, B12 and omega 3.  The greens fill in the vitamin K, C, A and folate. 


This recipe provides 360 calories, 45 g of protein, 15 g of fat and 8 g of net carbs.   


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


  • 150g snapper, skin removed
  • 1 tablespoon butter
  • 1/4 chilli flakes
  • 1/4 teaspoon sea salt
  • 50g rocket/arugula, washed
  • 100g asparagus, cooked (steamed 2 minutes)
  • 100g tomato, sliced
  • 25g semi sun-dried tomatoes


  • Pre-heat oven to 180oC bake.
  • Place snapper on a baking tray with butter on top and sprinkle chilli flakes and salt.
  • Bake for 15 minutes.
  • In the meantime, place the rocket on a plate and top with cooked asparagus, chopped tomatoes and semi sun-dried tomatoes.
  • When the fish is cooked place it on top of the salad, drizzle fish juices and butter from the pan, salt & pepper if you wish.

Suitable for 

  • blood sugar & diabetes 
  • maximum nutrient density 
  • bodybuilder 
  • fat loss 
  • nutrient-dense maintenance 


The ranking of this recipe is shown below.  Click the links to see the highest-ranking recipes for each goal.

nutrient density81%
fat loss77%
blood sugar & fat loss83%
blood sugar & diabetes 74%
athlete & bulking 66%
ketogenic 55%