Puttanesca Fish on Silverbeet

This Italian inspired seafood recipe gives you all the flavours you would expect with a pasta dish but in low carb, super nutrient-dense, high satiety meal!

The snapper in this recipe provides a massive dose of protein, omega 3, along with vitamins B5, B6 and B12, choline, vitamin D and selenium.  The silverbeet provides vitamins A, C and K1, along with copper, iron, magnesium and potassium.  

Macros 

One serve provides 380 calories, 62 g protein, 7 g fat, 12 g of net carbs and P:E = 2.4.

Micros  

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

Ingredients 

SERVES 2

  • 400 g white fish fillets
  • 6 anchovy fillets plus oil from the can.
  • A quarter of an onion, diced
  • 2 cloves garlic, crushed
  • 1 red chilli, deseeded and sliced
  • 400 g tin crushed tomatoes
  • 2 tbsp capers
  • 10 black olives
  • Zest and juice of a lemon
  • 400 g silverbeet, loosely chopped

Directions 

  • Heat a non-stick frying pan to medium heat, add the anchovies and a splash of the oil from the anchovy tin. 
  • Add the onions, garlic and chilli. Saute until onions are soft, stir with a wooden spoon so the anchovies get crushed up into the onion mixture.
  • Add the tin of tomatoes, and stir, add the capers and olives, stir them through.
  • Turn down the heat and simmer for 10 minutes, occasionally stirring. 
  • While that is cooking, preheat the oven to 180°C/356°F (bake).
  • Place the fish fillets in a deep-sided baking tray. 
  • When the sauce has finished cooking, pour it over the fish, and sprinkle over the lemon zest. Bake in the oven for 15 minutes. 
  • While that is cooking, heat a large frying pan to medium heat. Add the silverbeet and squeeze over the lemon juice, toss the leaves until lightly wilted.
  • Plate up the silverbeet, place the fish on top and add lots of the flavoursome Puttanesca sauce.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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