Baked Bluefish

Gluten Free
Popular
Low Fod Map
Health score
7%
Baked Bluefish
30 min.
2
141kcal

Suggestions

Ingredients

  • fillet bluefish 
  • servings kosher salt 
  • servings pepper black freshly ground
  • slices optional: lemon fresh very thin
  •  pats of butter ( a teaspoon each)
  • sprigs several of herbs such as tarragon dried fresh italian (or a teaspoon of herbs such as seasoning or Herbes de Provence)
  • Tbsp cooking wine dry white
  • Tbsp juice of lemon 

Equipment

  • oven
  • roasting pan
  • grill
  • aluminum foil

Directions

  1. Preheat oven to 350°F.
  2. Cut a piece of foil large enough to enclose the bluefish fillet. (You can double layer the foil if you are working with thin foil).
  3. Place the foil in a roasting pan. Rinse the bluefish fillet and place it in the center of the foil, skin side down.
  4. Add salt, pepper, lemon slices, butter, herbs:
  5. Sprinkle the fillet with salt and pepper.
  6. Lay a layer of thin lemon slices on top of the fillet. Arrange pats of butter along the top of the fillet.
  7. Lay several sprigs of fresh herbs on top of the butter and lemon slices.
  8. Add white wine and lemon juice, seal foil packet: Create a boat shape with the foil around the fish so that liquid does not leak out.
  9. Pour white wine over the fish, and sprinkle with the lemon juice. Crimp the edges of the foil together so they are relatively sealed.
  10. Place in the 350°F oven (or you can put the foil packet on the grill) and bake for 15 to 20 minutes or so, until the fish is cooked through and opaque.
  11. Serve: Carefully lift the fillet from the foil and place on a serving dish.
  12. Pour the cooking liquid over the fish to serve.

Nutrition Facts

Calories141kcal
Protein55.75%
Fat35.57%
Carbs8.68%

Properties

Glycemic Index
96.25
Glycemic Load
0.28
Inflammation Score
-5
Nutrition Score
11.596956654735%

Flavonoids

Malvidin
0.01mg
Catechin
0.17mg
Epicatechin
0.12mg
Eriodictyol
2.97mg
Hesperetin
5.19mg
Naringenin
0.35mg
Luteolin
0.2mg
Kaempferol
0.01mg
Myricetin
0.06mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:141.43kcal
7.07%
Fat:4.9g
7.53%
Saturated Fat:1.56g
9.75%
Carbohydrates:2.69g
0.9%
Net Carbohydrates:2.31g
0.84%
Sugar:0.86g
0.96%
Cholesterol:53.38mg
17.79%
Sodium:255.98mg
11.13%
Alcohol:2.32g
100%
Alcohol %:2.16%
100%
Protein:17.27g
34.54%
Vitamin B12:4.58µg
76.4%
Selenium:31.13µg
44.47%
Vitamin B3:5.12mg
25.58%
Phosphorus:200.96mg
20.1%
Vitamin B6:0.37mg
18.51%
Vitamin C:11.55mg
14%
Potassium:366.79mg
10.48%
Vitamin A:432.29IU
8.65%
Magnesium:32.89mg
8.22%
Vitamin B5:0.76mg
7.59%
Zinc:0.74mg
4.94%
Vitamin B2:0.08mg
4.54%
Vitamin K:4.51µg
4.29%
Vitamin B1:0.06mg
3.92%
Manganese:0.07mg
3.69%
Iron:0.59mg
3.26%
Copper:0.06mg
2.88%
Folate:6.82µg
1.71%
Fiber:0.38g
1.52%
Calcium:14.3mg
1.43%