Mexican · Dinner
Skillet Fish in Spiced Tomato Sauce (High-Protein)
White fish fillet simmers in a spiced tomato and chipotle sauce with black beans and a fried egg folded in for extra protein. Cumin, smoked paprika and garlic build the base, finished with cilantro and lime. Served straight from the skillet with warm corn tortilla on the side.
$5
12 minsPrep
20 minsCook
32 minsTotal
MediumLevel
Nutrition per serving
478Calories
52.3gProtein
17.4gFat
33.1gCarbs
6.8gSugar
8.4gFiber
870mgSodium
424mgChol
3.9gSat Fat
1180mgPotassium
150mgCalcium
4.6mgIron
2.1mcgVitamin B12
18mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Cut the white fish fillet into large chunks, mince the garlic, thinly slice the onion, chop the cilantro, and drain the black beans; set everything within reach.
2
Saute
Heat the olive oil in a small skillet over medium heat and cook the onion and garlic for 3 minutes until softened and translucent.
3
Bloom
Stir the cumin, smoked paprika, and chipotle in adobo into the skillet; cook over medium heat for 1 minute until fragrant and the oil turns red-tinged.
4
Simmer
Pour the crushed canned tomatoes into the skillet, season with salt, and simmer over medium-low heat for 6 minutes until the sauce thickens slightly and darkens.
5
Simmer
Stir the black beans into the sauce, nestle the fish chunks in, and simmer over medium-low heat for 5 minutes until the fish turns opaque and flakes easily.
6
Fry
Push the fish to one side of the skillet, crack the egg into the cleared space, and fry over medium heat for 3 minutes until the white is set and yolk edges firm.
7
Plate
Spoon the fish, beans, and egg with sauce into a shallow bowl, scatter the cilantro on top, and serve with the warmed corn tortilla and lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 22 large eggs
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 6 tbsp90g black bean, cooked and drained
- 2 tbsp30g chipotle in adobo
- 11 onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp smoked paprika
- 2 tbsp30ml olive oil
- 22 small corn tortilla (50g)
- 2 tbsp2 tbsp cilantro
- 22 lime wedge
- salt, to taste
