Catch-Of-The-Day Fish

Gluten Free
Dairy Free
Low Fod Map
Health score
50%
Catch-Of-The-Day Fish
35 min.
4
145kcal

Suggestions

Looking for a delicious and healthy seafood dish that's easy to make and caters to specific dietary needs? Look no further than this delightful Catch-Of-The-Day Fish recipe! Perfect for lunch or dinner, this gluten-free, dairy-free, and low FODMAP creation is both satisfying and gentle on sensitive stomachs. With a caloric content of just 145 kcal per serving, it's an excellent choice for those watching their waistline.

This recipe features 16 ounces of succulent cod fillets, baked to perfection and served alongside a side of scalloped potatoes with skins, adding a comforting twist to your meal. To make it visually appealing and engaging, we'll use lemon slices for heads, lime wedges for tails and fins, ripe olive slices for eyes, and pimiento strips for additional eyes and mouth details.

Ready in only 35 minutes, this Catch-Of-The-Day Fish is a fantastic option for busy weeknights or when you want to impress guests with a creative and flavorful main dish. So, grab your oven, baking pan, and stove, and let's get cooking! This delightful dish is not only delicious but also packed with nutrients, offering a well-balanced meal for 4 persons. With a focus on protein, carbs, and a touch of healthy fats, this recipe is sure to become a staple in your culinary repertoire.

Ingredients

  • 16 ounces filets 
  • slices optional: lemon halved
  • 16  lime wedges 
  • slices olives ripe
  •  pimientos 
  • ounces potatoes with skins

Equipment

  • oven
  • baking pan
  • stove

Directions

  1. Prepare scalloped potatoes, following the package directions for stovetop method.
  2. Place fish in an ungreased 13-in. x 9-in. baking dish.
  3. Arrange potatoes on fish to look like scales. Cover and bake at 450° for 8-10 minutes or until the fish flakes easily with a fork.
  4. Carefully transfer to serving plates.
  5. Garnish with lime for tails and fins, lemon for heads, olives for eyes, and pimientos for eyes and mouth.

Nutrition Facts

Calories145kcal
Protein56.23%
Fat6.51%
Carbs37.26%

Properties

Glycemic Index
46.56
Glycemic Load
6.4
Inflammation Score
-5
Nutrition Score
12.416087093561%

Flavonoids

Eriodictyol
0.75mg
Hesperetin
31.94mg
Naringenin
2.47mg
Luteolin
0.07mg
Kaempferol
0.28mg
Myricetin
0.02mg
Quercetin
0.58mg

Nutrients percent of daily need

Calories:144.9kcal
7.24%
Fat:1.11g
1.7%
Saturated Fat:0.2g
1.23%
Carbohydrates:14.24g
4.75%
Net Carbohydrates:11.27g
4.1%
Sugar:1.65g
1.84%
Cholesterol:48.76mg
16.25%
Sodium:80.81mg
3.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.49g
42.98%
Selenium:37.96µg
54.22%
Vitamin C:33mg
40%
Phosphorus:264.38mg
26.44%
Vitamin B6:0.42mg
21.08%
Potassium:700.07mg
20%
Vitamin B12:1.03µg
17.2%
Vitamin B3:2.88mg
14.39%
Magnesium:49.29mg
12.32%
Fiber:2.97g
11.89%
Vitamin B1:0.14mg
9.21%
Vitamin D:1.02µg
6.8%
Iron:1.21mg
6.7%
Vitamin E:0.95mg
6.32%
Copper:0.12mg
6.03%
Vitamin B2:0.1mg
5.98%
Folate:19.92µg
4.98%
Calcium:47.73mg
4.77%
Zinc:0.7mg
4.66%
Vitamin B5:0.44mg
4.42%
Manganese:0.08mg
3.99%
Vitamin A:139.87IU
2.8%
Vitamin K:1.44µg
1.37%