Bluefish with Fresh Tomato Coulis

Gluten Free
Dairy Free
Very Healthy
Health score
64%
Bluefish with Fresh Tomato Coulis
45 min.
6
244kcal

Suggestions

Ingredients

  • 36 ounce bluefish fillets 
  • tablespoons cilantro leaves fresh chopped
  • small garlic clove crushed
  • teaspoons lemon rind grated
  • tablespoon olive oil 
  • 0.3 teaspoon pepper 
  • tablespoons red wine vinegar 
  • 0.3 teaspoon salt 
  • tablespoon shallots minced
  • cups tomatoes coarsely chopped

Equipment

  • bowl
  • frying pan
  • colander

Directions

  1. Place chopped tomato in a colander; sprinkle with 1/4 teaspoon salt, and toss tomatoes gently.
  2. Let tomatoes drain for 30 minutes.
  3. Combine tomato, vinegar, and next 4 ingredients (vinegar through garlic) in a bowl; stir well.
  4. Let stand at room temperature 30 minutes.
  5. Place fish on a jelly-roll pan coated with cooking spray, and sprinkle grated lemon rind, 1/4 teaspoon salt, and pepper over fish. Broil 8 minutes or until fish flakes easily when tested with a fork.
  6. Serve with tomato coulis.

Nutrition Facts

Calories244kcal
Protein58.77%
Fat36.88%
Carbs4.35%

Properties

Glycemic Index
27
Glycemic Load
0.63
Inflammation Score
-7
Nutrition Score
20.173043199207%

Flavonoids

Naringenin
0.34mg
Kaempferol
0.05mg
Myricetin
0.07mg
Quercetin
0.37mg

Nutrients percent of daily need

Calories:244.41kcal
12.22%
Fat:9.65g
14.85%
Saturated Fat:1.89g
11.84%
Carbohydrates:2.56g
0.85%
Net Carbohydrates:1.81g
0.66%
Sugar:1.47g
1.64%
Cholesterol:100.36mg
33.45%
Sodium:202.49mg
8.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.62g
69.24%
Vitamin B12:9.17µg
152.8%
Selenium:62.19µg
88.84%
Vitamin B3:10.43mg
52.14%
Phosphorus:400.68mg
40.07%
Vitamin B6:0.74mg
36.85%
Vitamin A:1100.61IU
22.01%
Potassium:763.88mg
21.83%
Magnesium:62.65mg
15.66%
Vitamin B5:1.46mg
14.64%
Zinc:1.48mg
9.87%
Vitamin C:8.03mg
9.73%
Vitamin B2:0.15mg
8.66%
Vitamin B1:0.12mg
7.97%
Copper:0.13mg
6.26%
Manganese:0.12mg
6.02%
Iron:1.04mg
5.79%
Vitamin K:5.9µg
5.62%
Vitamin E:0.61mg
4.07%
Fiber:0.76g
3.02%
Folate:11.62µg
2.9%
Calcium:20.28mg
2.03%
Source:My Recipes