Broiled Bluefish with Red Onion and Citrus Dressing

Gluten Free
Dairy Free
Health score
53%
Broiled Bluefish with Red Onion and Citrus Dressing
45 min.
4
418kcal

Suggestions


Indulge in the vibrant flavors of our Broiled Bluefish with Red Onion and Citrus Dressing, a dish that perfectly balances health and taste. With a health score of 53, this gluten-free and dairy-free recipe is not only delicious but also a nutritious choice for lunch or dinner. Ready in just 45 minutes, it serves four, making it ideal for family meals or gatherings with friends.

The star of this dish, bluefish, is a rich and full-flavored fish that pairs beautifully with the zesty citrus dressing. The combination of grapefruit and lime juices adds a refreshing acidity that enhances the natural flavors of the fish, while the thinly sliced red onion provides a delightful crunch. This recipe is a fantastic way to introduce more seafood into your diet, offering a healthy dose of protein and healthy fats.

As you prepare this dish, the aroma of broiled fish mingling with citrus will fill your kitchen, enticing everyone to the table. For those looking to explore alternatives, consider using mackerel or kingfish, which also thrive under the bright notes of the dressing. To elevate your dining experience, pair this dish with a light white wine, such as a vinho verde or a sauvignon blanc, which will complement the flavors beautifully.

Whether you're a seasoned cook or a culinary novice, this recipe is sure to impress and satisfy. Dive into the deliciousness of Broiled Bluefish with Red Onion and Citrus Dressing and enjoy a meal that is as good for your taste buds as it is for your health!

Ingredients

  • pounds bluefish fillets 
  • tablespoons grapefruit juice 
  • 0.3 teaspoon fresh-ground pepper black
  • tablespoons juice of lime 
  • 0.3 cup olive oil 
  • small onion red cut into thin slices
  • 0.8 teaspoon salt 
  • tablespoons scallion tops fresh chopped

Equipment

  • bowl
  • frying pan
  • baking sheet
  • broiler
  • broiler pan

Directions

  1. In a small bowl, combine the oil, grapefruit juice, lime juice, 1/4 teaspoon of the salt, and 1 tablespoon of the chives.
  2. Put the fish, skin-side down, in a shallow glass dish or stainless-steel pan. Scatter the onion over the fish.
  3. Pour half of the citrus dressing over the top; let marinate for about 15 minutes.
  4. Heat the broiler.
  5. Put the fish, skin-side down, on a broiler pan or baking sheet.
  6. Sprinkle with the remaining 1/2 teaspoon salt and the pepper. Top with the onion. Broil the fish, about 6 inches from the heat if possible, until just done, about 5 minutes for 3/4-inch-thick fillets.
  7. Pour the remaining dressing over the hot fish and sprinkle with the remaining tablespoon of the chives.
  8. Fish Alternatives: Any rich, full-flavored fish fillets would benefit from the acidity in the citrus dressing. Try mackerel, shad, kingfish, or porgy.
  9. Wine Recommendation: Just as the citrus here flatters the fish, a light white wine with lots of acidity will balance its oiliness while matching the grapefruit and lime flavors. Try a vinho verde from Portugal or a sauvignon blanc from South Africa.

Nutrition Facts

Calories418kcal
Protein44.9%
Fat51.01%
Carbs4.09%

Properties

Glycemic Index
38
Glycemic Load
0.99
Inflammation Score
-7
Nutrition Score
23.77999997139%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.48mg
Kaempferol
0.33mg
Myricetin
0.01mg
Quercetin
5.69mg

Nutrients percent of daily need

Calories:417.66kcal
20.88%
Fat:23.17g
35.65%
Saturated Fat:3.95g
24.71%
Carbohydrates:4.18g
1.39%
Net Carbohydrates:3.6g
1.31%
Sugar:2.15g
2.38%
Cholesterol:133.81mg
44.6%
Sodium:573.85mg
24.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.89g
91.78%
Vitamin B12:12.22µg
203.74%
Selenium:82.95µg
118.49%
Vitamin B3:13.57mg
67.85%
Phosphorus:525.74mg
52.57%
Vitamin B6:0.95mg
47.5%
Potassium:911.08mg
26.03%
Magnesium:79.8mg
19.95%
Vitamin A:973.45IU
19.47%
Vitamin B5:1.93mg
19.35%
Vitamin E:1.97mg
13.14%
Zinc:1.91mg
12.72%
Vitamin B2:0.19mg
11.29%
Vitamin K:11.68µg
11.13%
Vitamin B1:0.15mg
9.82%
Vitamin C:7.17mg
8.7%
Iron:1.3mg
7.21%
Copper:0.14mg
6.87%
Manganese:0.11mg
5.36%
Folate:12.26µg
3.06%
Calcium:26.19mg
2.62%
Fiber:0.57g
2.3%
Source:My Recipes