Caribbean Fish

Gluten Free
Dairy Free
Low Fod Map
Health score
47%
Caribbean Fish
45 min.
4
273kcal

Suggestions


If you're looking for a delicious and healthy meal that’s both gluten-free and dairy-free, this Caribbean Fish recipe is the perfect choice! Packed with vibrant flavors from fresh lime, bell pepper, and squash, this dish is sure to impress your taste buds while keeping things light and nutritious. The combination of Cajun seasoning and toasted almonds adds a delightful crunch and spice, creating a perfect balance with the delicate orange roughy fillets.

Not only is this recipe bursting with flavor, but it's also low FODMAP, making it suitable for those with dietary sensitivities. Whether you're preparing a quick dinner for yourself or serving a flavorful main course for guests, this dish is an excellent option for any occasion. The fish is cooked in convenient foil packets, locking in moisture and infusing the ingredients with a mouthwatering taste. In just 45 minutes, you’ll have a restaurant-quality meal that’s both light and satisfying!

With a calorie count of just 273 kcal per serving, this Caribbean Fish is a wonderful choice for anyone looking to maintain a balanced diet without sacrificing taste. Perfect for lunch or dinner, it’s a vibrant and wholesome dish that everyone can enjoy. So, fire up the grill and treat yourself to a tasty, fresh meal that will transport your senses straight to the Caribbean!

Ingredients

  • ounce almonds toasted sliced
  • teaspoons butter 
  • 0.3 teaspoon cajun spice 
  • teaspoons parsley fresh chopped
  • teaspoons juice of lime fresh
  • teaspoons lime rind grated
  • 24 ounce orange roughy fillets 
  • 0.3 teaspoon pepper 
  • medium size bell pepper red cut into strips
  • 0.5 teaspoon salt 
  • medium size baby squash yellow sliced

Equipment

  • baking sheet
  • grill
  • aluminum foil

Directions

  1. Tear off 4 (18- x 12-inch) heavy-duty aluminum foil sheets.
  2. Place a fillet in center of each foil sheet; sprinkle evenly with salt, pepper, and Cajun seasoning. Top evenly with squash and bell pepper; dot with butter.
  3. Sprinkle evenly with lime rind and remaining ingredients.
  4. Bring up 2 sides of each foil sheet, and double fold with about 1-inch-wide folds. Double fold each end to form a packet, leaving room for heat circulation inside packet.
  5. Place packets on a baking sheet.
  6. Grill, covered with grill lid, over medium-high heat (350 to 40
  7. minutes or until fish flakes easily.

Nutrition Facts

Calories273kcal
Protein46.58%
Fat40.57%
Carbs12.85%

Properties

Glycemic Index
46.25
Glycemic Load
1.28
Inflammation Score
-9
Nutrition Score
22.970434707144%

Flavonoids

Cyanidin
0.35mg
Catechin
0.18mg
Epigallocatechin
0.37mg
Epicatechin
0.09mg
Eriodictyol
0.14mg
Hesperetin
1.31mg
Naringenin
0.15mg
Apigenin
0.22mg
Luteolin
0.18mg
Isorhamnetin
0.37mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:273.26kcal
13.66%
Fat:12.58g
19.36%
Saturated Fat:1.47g
9.16%
Carbohydrates:8.97g
2.99%
Net Carbohydrates:5.34g
1.94%
Sugar:4.16g
4.62%
Cholesterol:102.06mg
34.02%
Sodium:463.9mg
20.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.51g
65.02%
Selenium:114.29µg
163.27%
Vitamin C:56.97mg
69.05%
Vitamin E:6.47mg
43.11%
Manganese:0.63mg
31.68%
Vitamin A:1499.71IU
29.99%
Phosphorus:298.02mg
29.8%
Vitamin B2:0.41mg
23.97%
Folate:93.51µg
23.38%
Magnesium:88.58mg
22.15%
Vitamin B6:0.41mg
20.72%
Potassium:722.61mg
20.65%
Vitamin B3:3.91mg
19.56%
Copper:0.33mg
16.71%
Iron:2.78mg
15.44%
Fiber:3.63g
14.52%
Vitamin B12:0.65µg
10.86%
Vitamin B1:0.15mg
9.86%
Zinc:1.21mg
8.05%
Calcium:74.24mg
7.42%
Vitamin K:7.58µg
7.21%
Vitamin B5:0.42mg
4.19%
Source:My Recipes