Baked Fish Dinner For Two

Gluten Free
Dairy Free
Very Healthy
Health score
75%
Baked Fish Dinner For Two
75 min.
4
356kcal

Suggestions

Ingredients

  •  baking potatoes cut into 1/2 inch slices
  • stalks celery cut into thin 3 inch long slices
  • sprigs parsley fresh for garnish
  • cloves garlic minced
  •  leek chopped
  • tablespoons olive oil divided
  • 0.5  bell pepper red chopped
  • servings salt and pepper to taste
  •  tomatoes seeded chopped
  • 0.5 cup water 
  • pound fish fillets white
  •  zucchini sliced

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Preheat oven to 425 degrees F (220 degrees C). Lightly oil a shallow, 2 quart baking dish.
  2. In a medium bowl, toss the potatoes with 2 tablespoons olive oil to coat evenly. Season with salt and pepper.
  3. Spread potatoes in baking dish with 1/4 cup water. Cover, and bake for 15 minutes.
  4. Combine bell peppers, leek, zucchini, and celery in a medium bowl. Toss with garlic and 2 tablespoons olive oil,. Season to taste with salt and pepper.
  5. Spread vegetables over potatoes, add another 1/4 cup water, and cover.
  6. Bake for 10 to 15 minutes.
  7. Rinse, and cut fish into 1 to 1 1/2 inch cubes, and spread over vegetables. Cover.
  8. Bake for 10 minutes, or until fish flakes easily.
  9. Serve with tomato and parsley or fennel garnish.

Nutrition Facts

Calories356kcal
Protein29.3%
Fat40.42%
Carbs30.28%

Properties

Glycemic Index
73.94
Glycemic Load
17.05
Inflammation Score
-8
Nutrition Score
24.154347709987%

Flavonoids

Naringenin
0.21mg
Apigenin
1.66mg
Luteolin
0.32mg
Kaempferol
0.68mg
Myricetin
0.21mg
Quercetin
0.69mg

Nutrients percent of daily need

Calories:355.51kcal
17.78%
Fat:16.4g
25.22%
Saturated Fat:2.7g
16.89%
Carbohydrates:27.64g
9.21%
Net Carbohydrates:24.28g
8.83%
Sugar:4.49g
4.99%
Cholesterol:56.7mg
18.9%
Sodium:287.13mg
12.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.74g
53.48%
Selenium:48.67µg
69.53%
Vitamin C:42.99mg
52.1%
Vitamin B6:0.8mg
40.16%
Vitamin K:41.77µg
39.78%
Potassium:1125.75mg
32.16%
Vitamin B3:6.26mg
31.29%
Phosphorus:298.69mg
29.87%
Vitamin B12:1.79µg
29.86%
Vitamin A:1324.05IU
26.48%
Manganese:0.53mg
26.33%
Vitamin D:3.52µg
23.44%
Folate:87.63µg
21.91%
Vitamin E:3.2mg
21.37%
Magnesium:78.83mg
19.71%
Copper:0.29mg
14.48%
Iron:2.55mg
14.16%
Fiber:3.36g
13.42%
Vitamin B1:0.2mg
13.28%
Vitamin B5:1.15mg
11.48%
Vitamin B2:0.19mg
11.35%
Zinc:1.03mg
6.84%
Calcium:65.54mg
6.55%
Source:Allrecipes