Mexican · lunch, dinner
Pescado Zarandeado (Nayarit Chilli-Rubbed Baked Fish)
Pescado zarandeado
Video by Chef JoséRa Castillo on YouTube, in Spanish · Open on YouTube
- Low carb (2.3 g net carbs) but not keto: 40% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Fish, Egg, Milk. Check labels on stock, sauces and spice mixes.
31 g protein and about 2 g net carbs a serve from white fish baked in a paste of guajillo chilli, lime and garlic, finished with a little butter. Rich in selenium and vitamin B12.
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Ingredients 10
Method
The cook speaks Spanish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Soak the stemmed, seeded guajillos in hot water until soft. Blend them with the mustard, chipotle, mayonnaise, garlic, lime juice, a splash of the soaking water and salt to a smooth, thick paste. Taste for salt. 0:18
- Heat the oven to 180°C. Lay the fish portions skin-side down on a tray and brush the paste over every part of the flesh. Bake for 7 minutes. 1:22
- Dot the fish with butter, brush on a second coat of the paste, cover the tray with foil and bake 7 minutes more. 1:56
- Spoon a little more butter over the top, cover again and bake a final 5 minutes, until the fish flakes but the paste still clings to it. 2:21
- Serve on a platter for the middle of the table or on individual plates, with pico de gallo, guacamole or a simple tomato salsa alongside. 2:48
Tip. Use any firm white fish (snapper, sea bass, barramundi). On the Nayarit coast it is grilled over coals in a hinged basket; this is the chef's oven method. Usually eaten in corn tortillas with pico de gallo and guacamole.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 4%
- Protein 56%
- Fat 40%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High94%
51 µg a serve, mostly from skin-on white fish fillets (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High62%
1.5 µg a serve, mostly from skin-on white fish fillets (98%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High39%
0.6 g a serve, mostly from mayonnaise (53%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High30%
0.5 mg a serve, mostly from skin-on white fish fillets (73%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium Source15%
62 mg a serve, mostly from skin-on white fish fillets (90%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source11%
95 µg a serve, mostly from butter (48%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E Source10%
1.5 mg a serve, mostly from skin-on white fish fillets (73%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 8
Potassium9%
430 mg a serve, mostly from skin-on white fish fillets (76%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc8%
0.9 mg a serve, mostly from skin-on white fish fillets (89%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C8%
6.8 mg a serve, mostly from lime juice (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D7%
1.4 µg a serve, mostly from skin-on white fish fillets (92%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K7%
8.5 µg a serve, mostly from mayonnaise (88%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron6%
1.1 mg a serve, mostly from skin-on white fish fillets (61%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate4%
15 µg a serve, mostly from skin-on white fish fillets (71%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium2%
29 mg a serve, mostly from skin-on white fish fillets (65%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef JoséRa Castillo; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.