Redfish fillet with zucchini noodles.
Today I wanted to create this dish, considering my diet. Redfish has delicate, almost fat-free flesh, and zucchini, needless to say, are among the lowest-calorie vegetables I know. In this dish, paired with cherry tomatoes, they provide the palate with the right satisfaction even for those like me who care about their figure.
As I mentioned earlier, redfish is a lean fish containing little fat, which is good for health, like Omega 3 fatty acids that, by reducing triglyceride and cholesterol levels in the blood, are protective for the heart and blood vessels.
This fish is also rich in minerals.

thought for you:

Difficulty: Very easy
Cost: Medium
Preparation time: 20 Minutes
Portions: 2
Cooking methods: Slow cooking
Cuisine: Italian
Seasonality: All seasons

367.76 Kcal

calories per serving

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Energy 367.76 (Kcal)
Carbohydrates 8.94 (g) of which sugars 6.03 (g)
Proteins 50.91 (g)
Fat 15.63 (g) of which saturated 2.09 (g)of which unsaturated 0.22 (g)
Fibers 1.79 (g)
Sodium 587.74 (mg)

Indicative values for a portion of 350 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients

Let’s go shopping

17.6 oz redfish
1 zucchini
4 cherry tomatoes (pendolino)
1 clove garlic
1 chili pepper (small)
1 bunch chopped parsley
to taste extra virgin olive oil
salt
to taste pepper

Redfish fillet with zucchini noodles

Tools

what we need to prepare the

Knife
Cutting board
Pan
Mandolin for zucchini noodles

Preparation for Redfish Fillet with Zucchini Noodles

Redfish fillet with zucchini noodles.
Buy a nice specimen, at least 1 lb.
Clean and scale it
Make 2 fillets. You can save the bones for a good broth.
Cut the zucchini using the appropriate tool, I use this one and find it excellent, click here. It’s currently on offer for all my users.
Chop the cherry tomatoes into pieces, chop the parsley and 1 garlic clove into small pieces, and put them in a pan with a drizzle of oil.
Now let’s start cooking.
In a non-stick pan, add 2 tablespoons of extra virgin olive oil and gently brown the garlic, then add the cherry tomatoes and the chili pepper, seeds removed.
Stir and add 1 cup of water.
At this point, season with salt and let simmer for 4 minutes, covered.
Once the time has passed, you can add the remaining zucchini pieces, stir and add the redfish fillets.
Let them cook for 4 minutes, turning them gently halfway through cooking.
Once cooked, remove the fillets from the pan and keep them warm.
Now, add the zucchini noodles with all the seasoning.
Turn up the heat and toss as if it were real pasta.
Once well combined, sprinkle with pepper, and adjust the salt.
Plate with the fillet, and add a sprinkle of fresh parsley and a few drops of extra virgin olive oil.
Here is the Redfish Fillet with Zucchini Noodles.