colombian

Baked River Fish with Tomato Garlic and Patacones

This pan-fried dish pairs white fish fillet with green plantain, peeled and cut into thick slices, tomato, diced and garlic, minced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Heart friendly Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

Build a meal plan

Estimated macros per portion

36 g Protein

77 g Carbohydrates

23 g Fat

8 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

159g white fish fillet (catfish or tilapia) 159 kcal
206g green plantain, peeled and cut into thick slices 299 kcal
127g tomato, diced 23 kcal
6g garlic, minced 9 kcal
1g lime, cut into wedges 0 kcal
14g vegetable oil 124 kcal
4g olive oil 35 kcal
0.4 tsp (1g) salt 0 kcal
0.2 tsp (0g) black pepper 1 kcal

Cooking instructions

white fish fillet (catfish or tilapia)saltblack pepper
Preheat oven to 425 F. Pat fish dry and season with salt and pepper.
tomatogarlic
Toss tomato, garlic, and half the oil in a small baking dish; bake 6 minutes to soften.
white fish fillet (catfish or tilapia)tomato
Nestle fish into the hot tomato mixture, drizzle remaining oil, and bake 10-12 minutes until flaky.
white fish fillet (catfish or tilapia)green plantainsalt
While fish bakes, press plantain slices with the bottom of a cup to flatten; season with salt.
green plantain
Pan-fry flattened plantains in a thin layer of oil over medium heat until crisp and golden, 2-3 minutes per side; drain on paper towel.
white fish fillet (catfish or tilapia)tomatogarliclime
Serve fish topped with the roasted tomato-garlic juices, with patacones and lime wedges on the side.