Broiled Fish with Tapenade

Gluten Free
Dairy Free
Health score
41%
Broiled Fish with Tapenade
45 min.
4
194kcal

Suggestions


If you're looking for a dish that perfectly balances delicious flavors with healthy ingredients, look no further than this Broiled Fish with Tapenade. This recipe not only caters to those with specific dietary needs—being gluten-free and dairy-free—but it also delights the palate with its tantalizing combination of fresh herbs, olives, and sun-dried tomatoes. In just 45 minutes, you can serve a vibrant main course that is sure to impress family and friends.

Imagine the succulent orange roughy fillets, lightly seasoned and broiled to perfection, providing a delicate canvas for a robust tapenade made from kalamata olives, garlic, and fresh basil. The addition of sun-dried tomatoes elevates the dish further, offering a hint of sweetness that beautifully complements the briny depth of the olives. This recipe is not just a meal; it’s an experience that combines the heartiness of seafood with the freshness of summer herbs.

With only 194 calories per serving, this dish is a fantastic choice for lunch or dinner, allowing you to indulge without the guilt. Whether you’re planning a family dinner, a casual lunch, or an elegant gathering, Broiled Fish with Tapenade will not only satisfy your hunger but also bring a touch of culinary sophistication to your table. Get ready to embark on a flavorful journey that is as healthy as it is satisfying!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 1.5 tablespoons basil fresh chopped
  • 0.3 cup parsley fresh chopped
  •  garlic clove minced
  •  kalamata olives pitted chopped
  • 1.5 teaspoons olive oil 
  • teaspoons olive oil 
  • 24 ounce orange roughy fillets ( 1/)
  • 0.3 teaspoon paprika 
  • tablespoon red wine vinegar 
  • 0.1 teaspoon salt 
  • 0.3 cup sun-dried tomatoes packed sliced
  • 0.5 cup water boiling

Equipment

  • baking sheet
  • broiler

Directions

  1. Combine tomatoes and water; let stand 10 minutes.
  2. Drain.
  3. Combine olives and next 6 ingredients. Chop tomatoes; add to olive mixture. Stir well; set aside.
  4. Preheat broiler.
  5. Place fish on a baking sheet coated with cooking spray.
  6. Drizzle with oil, and sprinkle with paprika and pepper. Broil 3 minutes. Top with olive mixture; broil 3 minutes or until fish flakes easily when tested with a fork.
  7. carbo rating: 2

Nutrition Facts

Calories194kcal
Protein60.94%
Fat29.03%
Carbs10.03%

Properties

Glycemic Index
52.25
Glycemic Load
1.03
Inflammation Score
-7
Nutrition Score
16.339999986731%

Flavonoids

Apigenin
8.08mg
Luteolin
0.09mg
Kaempferol
0.06mg
Myricetin
0.57mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:193.57kcal
9.68%
Fat:6.18g
9.5%
Saturated Fat:0.71g
4.44%
Carbohydrates:4.81g
1.6%
Net Carbohydrates:3.47g
1.26%
Sugar:2.68g
2.98%
Cholesterol:102.06mg
34.02%
Sodium:331.51mg
14.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.18g
58.36%
Selenium:114.03µg
162.9%
Vitamin K:71.3µg
67.9%
Phosphorus:211.43mg
21.14%
Vitamin E:2.92mg
19.49%
Vitamin B3:3.32mg
16.59%
Potassium:555.25mg
15.86%
Iron:2.73mg
15.15%
Folate:55.46µg
13.86%
Manganese:0.26mg
12.95%
Copper:0.25mg
12.66%
Vitamin A:628.38IU
12.57%
Magnesium:46.56mg
11.64%
Vitamin B12:0.65µg
10.77%
Vitamin C:8.07mg
9.78%
Vitamin B2:0.12mg
6.91%
Vitamin B6:0.13mg
6.53%
Vitamin B1:0.1mg
6.42%
Fiber:1.34g
5.35%
Zinc:0.6mg
3.98%
Calcium:36.92mg
3.69%
Vitamin B5:0.26mg
2.58%
Source:My Recipes