Baked Bluefish: Bluefish

Gluten Free
Dairy Free
Very Healthy
Health score
91%
Baked Bluefish: Bluefish
65 min.
4
182kcal

Suggestions

Ingredients

  • 6  blood orange zest 
  • 4 pieces fish fillet blue
  • 0.3 cup mint leaves packed
  • 4 tablespoons olive oil extra-virgin for drizzling
  • 1 cup oregano flowers 
  • 2 bunches parsley italian finely chopped
  • 1 medium onion paper thin red sliced
  • 4 servings salt and pepper black freshly ground

Equipment

  • baking sheet
  • baking paper
  • oven
  • knife
  • grill
  • aluminum foil
  • kitchen scissors

Directions

  1. Preheat the oven to 400 degrees F.
  2. Cut 4 pieces of parchment paper into 16-inch squares. Grease each piece of parchment with 1 tablespoon olive oil. Season the blue fish with salt and pepper and place just right of the center of each piece of parchment paper. Divide the orange segments, oregano flowers, and red onion on top of the 4 fish fillets and sprinkle each with parsley and mint,
  3. Drizzle with olive oil and some juice from the oranges. Fold the left half of the parchment over and crimp the edges between your thumb and forefinger so that each pouch is sealed.
  4. Brush each pouch with olive oil.
  5. Place each on a cookie sheet and bake 10 minutes.
  6. Remove and present still sealed to each diner. Using a sharp knife or a pair of scissors, open the "cartoccio".
  7. Drizzle with olive oil, add some raw orange zest, salt, and more orange juice. Eat immediately.
  8. Option Two: Make the pouch of double layers of foil and cook on a grill for 8 minutes.

Nutrition Facts

Calories182kcal
Protein5.19%
Fat67.51%
Carbs27.3%

Properties

Glycemic Index
24
Glycemic Load
1.01
Inflammation Score
-10
Nutrition Score
19.690869512765%

Flavonoids

Eriodictyol
0.87mg
Hesperetin
0.29mg
Apigenin
61.57mg
Luteolin
0.69mg
Isorhamnetin
1.38mg
Kaempferol
0.6mg
Myricetin
4.24mg
Quercetin
5.66mg

Nutrients percent of daily need

Calories:181.73kcal
9.09%
Fat:14.84g
22.83%
Saturated Fat:2.19g
13.66%
Carbohydrates:13.5g
4.5%
Net Carbohydrates:6.58g
2.39%
Sugar:1.9g
2.11%
Cholesterol:0.59mg
0.2%
Sodium:21.88mg
0.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.57g
5.14%
Vitamin K:550.71µg
524.48%
Vitamin A:2735.81IU
54.72%
Vitamin C:43.15mg
52.3%
Manganese:0.73mg
36.3%
Iron:6.49mg
36.05%
Vitamin E:4.43mg
29.54%
Fiber:6.92g
27.67%
Calcium:247.2mg
24.72%
Folate:80.68µg
20.17%
Magnesium:52.48mg
13.12%
Potassium:373.61mg
10.67%
Vitamin B6:0.19mg
9.73%
Copper:0.14mg
7.08%
Vitamin B2:0.11mg
6.38%
Vitamin B3:1.08mg
5.42%
Zinc:0.72mg
4.79%
Phosphorus:47.06mg
4.71%
Vitamin B1:0.06mg
4.21%
Vitamin B5:0.28mg
2.85%
Selenium:1.09µg
1.56%