Baked Bass with Romano Cheese

Very Healthy
Health score
100%
Baked Bass with Romano Cheese
22 min.
4
624kcal

Suggestions

Ingredients

  • cup bread crumbs 
  • 0.5 cup parsley leaves fresh chopped
  • tablespoon garlic powder 
  • 0.3 cup juice of lemon fresh
  • 0.3 cup olive oil 
  • 0.5 cup romano grated
  • 32 ounce trout 

Equipment

  • bowl
  • baking paper
  • oven
  • baking pan

Directions

  1. Preheat the oven to 425 degrees F.
  2. Combine the bread crumbs, garlic powder, cheese, and parsley in a medium non-reactive bowl. Rub each fillet with lemon juice, and then dredge each fillet in the crumb mixture to evenly coat.
  3. Place fillets on a baking pan lined with waxed or parchment paper.
  4. Drizzle olive oil over the fillets.
  5. Bake in the oven for 10 to 15 minutes or until fish fillets are cooked through.

Nutrition Facts

Calories624kcal
Protein35.98%
Fat48.91%
Carbs15.11%

Properties

Glycemic Index
16
Glycemic Load
0.26
Inflammation Score
-7
Nutrition Score
42.367826067883%

Flavonoids

Eriodictyol
0.99mg
Hesperetin
2.94mg
Naringenin
0.28mg
Apigenin
16.17mg
Luteolin
0.1mg
Kaempferol
0.11mg
Myricetin
1.12mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:623.82kcal
31.19%
Fat:33.41g
51.4%
Saturated Fat:6.96g
43.48%
Carbohydrates:23.22g
7.74%
Net Carbohydrates:21.52g
7.82%
Sugar:2.39g
2.66%
Cholesterol:144.54mg
48.18%
Sodium:471.45mg
20.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:55.31g
110.62%
Vitamin B12:17.9µg
298.37%
Vitamin K:133.42µg
127.07%
Manganese:2.21mg
110.73%
Vitamin B1:1.08mg
71.97%
Phosphorus:709.46mg
70.95%
Vitamin B3:12.14mg
60.7%
Vitamin D:8.91µg
59.38%
Vitamin B2:0.92mg
53.92%
Selenium:37.7µg
53.86%
Vitamin B5:4.67mg
46.73%
Iron:5.47mg
30.4%
Calcium:293.22mg
29.32%
Potassium:968.89mg
27.68%
Vitamin B6:0.55mg
27.3%
Copper:0.52mg
26.2%
Vitamin C:19mg
23.03%
Folate:75.66µg
18.91%
Magnesium:73.14mg
18.29%
Vitamin E:2.55mg
16.99%
Vitamin A:814.17IU
16.28%
Zinc:2.36mg
15.74%
Fiber:1.7g
6.81%