Baked Rockfish

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Baked Rockfish
50 min.
4
369kcal

Suggestions


Are you looking for a delicious and healthy meal that’s easy to prepare? Look no further than this Baked Rockfish recipe! With a health score of 100, this dish is not only gluten-free and dairy-free, but it’s also packed with nutrients that will leave you feeling satisfied and energized.

The star of this recipe is the rockfish, a mild and flaky fish that pairs beautifully with the vibrant flavors of pesto and fresh vegetables. The combination of finely chopped carrots and leeks adds a delightful crunch and sweetness, while the zesty lemon juice brightens the entire dish. This recipe is perfect for lunch or dinner, making it a versatile option for any day of the week.

In just 50 minutes, you can have a wholesome meal ready to serve, making it ideal for busy weeknights or special occasions. With only 369 calories per serving, you can indulge without the guilt. Plus, the caloric breakdown shows a healthy balance of protein, fats, and carbohydrates, ensuring you’re nourishing your body with every bite.

Gather your ingredients and get ready to impress your family and friends with this delightful Baked Rockfish. It’s a dish that not only tastes great but also supports a healthy lifestyle. Enjoy the flavors and the health benefits all in one delicious meal!

Ingredients

  • 0.5 cup basil pesto 
  • tablespoons juice of lemon 
  • 0.5 cup carrots finely chopped
  • medium leek chopped
  • pounds snapper red

Equipment

  • oven
  • baking pan

Directions

  1. Heat oven to 375°F. Grease rectangular baking dish, 13x9x2 inches.
  2. Mix pesto, lemon juice, carrot and leek.
  3. Place fish in dish.
  4. Spread vegetable mixture over fish.
  5. Cover and bake about 40 minutes or until fish flakes easily with fork.

Nutrition Facts

Calories369kcal
Protein54.27%
Fat36.84%
Carbs8.89%

Properties

Glycemic Index
19.71
Glycemic Load
1.39
Inflammation Score
-10
Nutrition Score
28.354782581329%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Luteolin
0.02mg
Kaempferol
0.63mg
Myricetin
0.06mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:369.37kcal
18.47%
Fat:14.64g
22.52%
Saturated Fat:2.65g
16.56%
Carbohydrates:7.95g
2.65%
Net Carbohydrates:6.57g
2.39%
Sugar:2.9g
3.22%
Cholesterol:86.39mg
28.8%
Sodium:450.6mg
19.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.53g
97.05%
Vitamin D:23.13µg
154.22%
Selenium:86.89µg
124.12%
Vitamin B12:6.8µg
113.4%
Vitamin A:3909.91IU
78.2%
Vitamin B6:0.99mg
49.31%
Phosphorus:463.34mg
46.33%
Potassium:1048.58mg
29.96%
Magnesium:81.4mg
20.35%
Vitamin B5:1.79mg
17.91%
Vitamin E:2.5mg
16.7%
Calcium:141.57mg
14.16%
Vitamin C:11.6mg
14.06%
Vitamin K:12.8µg
12.19%
Vitamin B1:0.13mg
8.73%
Manganese:0.16mg
8.04%
Folate:30.87µg
7.72%
Iron:1.11mg
6.18%
Zinc:0.89mg
5.91%
Fiber:1.38g
5.51%
Copper:0.1mg
4.96%
Vitamin B3:0.9mg
4.5%
Vitamin B2:0.02mg
1.44%