Chilean Seabass with Thai-spiced Mashed Yams

Gluten Free
Dairy Free
Health score
18%
Chilean Seabass with Thai-spiced Mashed Yams
45 min.
2
386kcal

Suggestions

Ingredients

  • tablespoons basil leaves fresh shredded finely
  • 0.5 pound halibut cut into 4 equal pieces
  • cups fat-skimmed chicken broth 
  • servings salt 
  • pound sweet potatoes 
  • 0.5 teaspoon thai curry paste red

Equipment

  • bowl
  • frying pan
  • blender
  • potato masher
  • slotted spoon

Directions

  1. Peel yams and cut into 1/2-inch chunks.
  2. In a 10- to 12-inch nonstick frying pan over high heat, combine yams, broth, and curry paste. Bring to a boil, then stir often until yams are tender when mashed, 10 to 15 minutes. With a slotted spoon, transfer to a bowl.
  3. Pour broth into another bowl. Wipe pan dry.
  4. Meanwhile, rinse fish and pat dry. Return pan to heat and add fish. Cook until well browned on each side and opaque but still moist looking in center of thickest part (cut to test), about 10 minutes.
  5. As fish cooks, mash yams with a mixer or potato masher.
  6. Add some of the reserved broth if you want softer yams. Save extra broth for other uses.
  7. Spoon yams onto plates and top with fish. Scatter basil over portions and add salt to taste.

Nutrition Facts

Calories386kcal
Protein18.46%
Fat33.99%
Carbs47.55%

Properties

Glycemic Index
64
Glycemic Load
22.53
Inflammation Score
-10
Nutrition Score
16.702608771946%

Flavonoids

Apigenin
0.02mg
Luteolin
0.05mg
Kaempferol
0.02mg
Myricetin
0.07mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:386.33kcal
19.32%
Fat:14.65g
22.54%
Saturated Fat:3.19g
19.92%
Carbohydrates:46.11g
15.37%
Net Carbohydrates:39.23g
14.27%
Sugar:9.92g
11.02%
Cholesterol:49.9mg
16.63%
Sodium:1302.63mg
56.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.91g
35.82%
Vitamin A:32704.75IU
654.09%
Manganese:0.63mg
31.68%
Fiber:6.88g
27.53%
Vitamin B6:0.51mg
25.44%
Potassium:838.34mg
23.95%
Vitamin B5:2.09mg
20.91%
Copper:0.39mg
19.67%
Magnesium:60.25mg
15.06%
Phosphorus:132.68mg
13.27%
Vitamin B1:0.19mg
12.9%
Vitamin B3:2.55mg
12.74%
Vitamin K:12.38µg
11.79%
Vitamin B2:0.19mg
11.03%
Iron:1.8mg
9.99%
Selenium:6.36µg
9.09%
Calcium:82.53mg
8.25%
Vitamin B12:0.45µg
7.57%
Vitamin C:5.91mg
7.16%
Folate:28.58µg
7.14%
Zinc:0.74mg
4.95%
Vitamin E:0.61mg
4.04%
Source:My Recipes