Pan-Seared Escolar Steak
Love fish? Turn it into something delicious! A pan-seared escolar steak looks wonderfully appetizing — serve it to your family or to guests. You fry this fish without adding any oil, since this variety is already high in fat. That's not all bad, though: the fish is rich in Omega-3 fatty acids and vitamins A, D, E, and F, so it's worth working into your diet. Just don't overdo it — keep portions to no more than 7 ounces (200 g).
M.Julia
Recipe author
Pan-Seared Escolar Steak
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 68 %
13 g
Fats 26 %
5 g
Carbohydrates 5 %
1 g
98 kcal
GI:
100
/
0
/
0
- Escolar has an excellent flavor and is loaded with nutrients and vitamins. Most cooks recommend frying it, a process that renders out a good deal of its fat. To balance the calories even further, serve plenty of vegetables alongside — fresh, stewed, baked, or grilled. Escolar steaks are usually sold frozen, so thaw them before cooking; the microwave works for this. 1. Rub the thawed steak with salt on both sides and put it in a small container. 2. Lightly drizzle the fish with olive oil and freshly squeezed lemon juice. 3. Seed the chili pepper and finely chop a small piece of it, then add it to the fish. You can add all of the pepper or just part of it, as you like. 4. Cover the container with a lid or plastic wrap and refrigerate to marinate, 30 to 40 minutes. 5. When the time is up, place the fish in a well-heated skillet. Sear the steak for 5 minutes per side. There's no need to add oil — the fish is fatty enough on its own. 6. Using the juices left from the fish, sauté the spinach until soft. Plate the spinach and the steak and serve hot. Boiled rice or grilled vegetables make a good side — escolar is very rich, so keep the side dish as light as possible. Enjoy!
Caloric content of the products possible in the composition of the dish
- Spinach - 22 kcal/100g
- Salt - 0 kcal/100g
- Lemon juice - 16 kcal/100g
- Olive oil - 913 kcal/100g
- Chili pepper - 40 kcal/100g
- Oil fish - 112 kcal/100g
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