Bluefish as the Fisherman's Flag: Bandiera alla Marinara

Gluten Free
Dairy Free
Very Healthy
Health score
69%
Bluefish as the Fisherman's Flag: Bandiera alla Marinara
45 min.
6
314kcal

Suggestions

Ingredients

  •  baking potato cut into 1/4-inch dice
  • 1.5 pounds bluefish fillet cut into 4-ounce pieces
  • tablespoons capers salted rinsed
  • ribs celery cut into 1/4-inch dice
  • teaspoon chile flakes 
  • cloves garlic thinly sliced
  • tablespoons olive oil extra-virgin
  • cup gaeta olives 
  •  onion cut into 1/4-inch dice
  • bunch parsley italian chopped
  • pound plum tomatoes fresh peeled coarsely chopped
  • servings salt and pepper 
  • 0.5 cup water 

Equipment

  • frying pan

Directions

  1. In a 12 to 14-inch saute pan, heat the oil until almost smoking.
  2. Add the onion, garlic, celery, and potato and saute 8 to 10 minutes, until golden brown.
  3. Add the chile flakes, olives, capers, and tomatoes, and cook 7 to 8 minutes, until the tomatoes have fallen apart.
  4. Add the water and bring to a boil. Season the fish well with salt and pepper, place it in the pan and cook, covered, for 8 to 10 minutes.
  5. Sprinkle with parsley and serve.

Nutrition Facts

Calories314kcal
Protein31.73%
Fat50.96%
Carbs17.31%

Properties

Glycemic Index
40.63
Glycemic Load
6.49
Inflammation Score
-9
Nutrition Score
26.414782669233%

Flavonoids

Naringenin
0.51mg
Apigenin
20.86mg
Luteolin
0.38mg
Isorhamnetin
0.92mg
Kaempferol
3.86mg
Myricetin
1.54mg
Quercetin
8.87mg

Nutrients percent of daily need

Calories:313.81kcal
15.69%
Fat:17.96g
27.63%
Saturated Fat:2.85g
17.84%
Carbohydrates:13.72g
4.57%
Net Carbohydrates:10.54g
3.83%
Sugar:3.42g
3.8%
Cholesterol:66.9mg
22.3%
Sodium:715.84mg
31.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.16g
50.32%
Vitamin K:173.36µg
165.1%
Vitamin B12:6.11µg
101.87%
Selenium:42.2µg
60.29%
Vitamin A:2133IU
42.66%
Vitamin B3:7.87mg
39.36%
Vitamin B6:0.71mg
35.62%
Vitamin C:27.37mg
33.18%
Phosphorus:313.57mg
31.36%
Potassium:886.27mg
25.32%
Vitamin E:2.88mg
19.17%
Magnesium:66.38mg
16.6%
Fiber:3.18g
12.73%
Manganese:0.25mg
12.58%
Vitamin B5:1.22mg
12.24%
Iron:2mg
11.11%
Copper:0.22mg
10.77%
Folate:42.73µg
10.68%
Vitamin B1:0.15mg
10.09%
Zinc:1.35mg
9.01%
Vitamin B2:0.15mg
8.75%
Calcium:60.16mg
6.02%