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Panga With Zucchini

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $14.21 One serving costs about $14.21 One serving costs about $14.21

$14.21 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 gluten-free,dairy-free,healthy,pescetarian,gluten free,dairy free,pescatarian lunch,main course,main dish,dinner
spoonacular Score:86%

Spoonacular Score: 86%

 

Panga With Zucchini might be just the main course you are searching for. This recipe makes 2 servings with 1286 calories, 155g of protein, and 55g of fat each. For $14.46 per serving, this recipe covers 64% of your daily requirements of vitamins and minerals. A mixture of rosemary, parsley, thyme, and a handful of other ingredients are all it takes to make this recipe so tasty. 1 person has tried and liked this recipe. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 88%. This score is great. Try 7 Great Zucchini Pastas Plus Zucchini and Chicken Sausage Penne Pasta, Naptime Chef Favorite Zucchini Bread (or Zucchini Muffins), and Banana Zucchini Oatmeal Cups + 5 Healthy Zucchini for similar recipes.

Ingredients

Servings:
2
2  catfish filet
catfish filet
1 Tbsp
1 Tbsp chives
chives
3 Tbsps
3 Tbsps yellow whole corn flour
yellow whole corn flour
2 tsps
2 tsps dried rosemary
dried rosemary
2 tsps
2 tsps dried thyme
dried thyme
1 Tbsp
1 Tbsp fresh basil
fresh basil
1
1  black ground pepper
black ground pepper
2 pinch
2 pinch black ground pepper
black ground pepper
1 Tbsp
1 Tbsp lemon juice
lemon juice
4 Tbsps
4 Tbsps olive oil
olive oil
1 Tbsp
1 Tbsp parsley
parsley
1 medium
1 medium potato
potato
2 pinch
2 pinch salt
salt
2 small
2 small zucchini
zucchini
2  catfish filet
2
catfish filet
1 Tbsp chives
1 Tbsp
chives
3 Tbsps yellow whole corn flour
3 Tbsps
yellow whole corn flour
2 tsps dried rosemary
2 tsps
dried rosemary
2 tsps dried thyme
2 tsps
dried thyme
1 Tbsp fresh basil
1 Tbsp
fresh basil
1  black ground pepper
1
black ground pepper
2 pinch black ground pepper
2 pinch
black ground pepper
1 Tbsp lemon juice
1 Tbsp
lemon juice
4 Tbsps olive oil
4 Tbsps
olive oil
1 Tbsp parsley
1 Tbsp
parsley
1 medium potato
1 medium
potato
2 pinch salt
2 pinch
salt
2 small zucchini
2 small
zucchini

Equipment

kitchen towels
kitchen towels
roasting pan
roasting pan
pot
pot
kitchen towels
kitchen towels
roasting pan
roasting pan
pot
pot


Instructions

  1. Wash the zucchini and cut it to a little more than byte size pieces the zucchini will shrink in the process of cooking. Peel the potatoes and cut them the same size as zucchini.
  2. Put the potatoes in a cooking pot and pour in water and season with salt. The water should just cover the potatoes. Cook for about 20 minutes.
  3. Take a kitchen towel and wipe the moist off of the fish filet. Put the filet on a plate and season on one side with dry herbs, salt and pepper. If you want it a little spicy you can sprinkle some chili powder on. Take the corn flour and sprinkle on. Gently rub the herbs, spices and corn flour in to the fish. Repeat the other side and set aside to marinate.
  4. Take a large roasting pan, put it on medium high heat and pour in the olive oil. When the oil is hot put in your filets and fry them for about 5 minutes each side.
  5. Take a large roasting pan, put it on high heat and pour in the olive oil. When the oil is hot enough add the zucchini and stir fry for about 5 minutes on high heat. Dont lower the heat, but toss the whole time. A minute before zucchini are done add cooked potatoes, season with salt and pepper and add fresh herbs. Stir fry for another minute.
  6. Put everything on a plate and sprinkle the fish fillet with some lemon juice and serve.
  7. NUTRITIONAL VALUES (1,4 to 1,6 PAL which corresponds to moderate activity of an office job)
  8. WOMAN Calories 32%% RDA, Protein 88%% RDA, Fats 60%% RDA, Cholesterol 28%% RDA, Carbs 12%% RDA, Sugar 6%% RDA,
  9. MAN Calories 25%% RDA, Protein 70%% RDA, Fats 45%% RDA, Cholesterol 28%% RDA, Carbs 10%% RDA, Sugar 5%% RDA.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $14.21
Ingredient
2 catfish filet
1 tablespoon chives
3 tablespoons yellow whole corn flour
2 teaspoons dried rosemary
2 teaspoons dried thyme
1 tablespoon fresh basil
1 black ground pepper
1 tablespoon lemon juice
4 tablespoons olive oil
1 tablespoon parsley
1 medium potato
2 smalls zucchini
Price
$25.96
$0.09
$0.04
$0.03
$0.31
$0.08
$0.03
$0.10
$0.67
$0.16
$0.28
$0.68
$28.42

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
1230 Calories
152g Protein
54g Total Fat
26g Carbs
100% Health Score
Limit These
Calories
1230
62%

Fat
54g
84%

  Saturated Fat
10g
66%

Carbohydrates
26g
9%

  Sugar
3g
4%

Cholesterol
522mg
174%

Sodium
448mg
20%

Get Enough Of These
Protein
152g
306%

Vitamin D
112µg
750%

Vitamin B12
20µg
335%

Phosphorus
1995mg
200%

Selenium
115µg
165%

Vitamin B1
2mg
133%

Potassium
4040mg
115%

Vitamin B3
19mg
95%

Vitamin B6
1mg
78%

Vitamin K
80µg
76%

Vitamin B5
7mg
75%

Magnesium
268mg
67%

Manganese
1mg
65%

Vitamin C
46mg
57%

Vitamin B2
0.82mg
48%

Iron
8mg
47%

Copper
0.87mg
43%

Zinc
5mg
38%

Folate
149µg
37%

Vitamin E
4mg
29%

Calcium
220mg
22%

Fiber
5g
21%

Vitamin A
1017IU
20%

covered percent of daily need

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