Cilantro Crusted Arctic Char with Green Beans

Gluten Free
Dairy Free
Low Fod Map
Health score
25%
Cilantro Crusted Arctic Char with Green Beans
20 min.
4
309kcal

Suggestions

Ingredients

  • 0.5 cup cilantro stems finely chopped 1 bunch
  • 24 ounce arctic char fillets skinless
  • tablespoons cilantro leaves fresh chopped
  • pound green beans trimmed
  • servings kosher salt and ground pepper black finely
  • tablespoons mayonnaise 
  • tablespoons olive oil extra-virgin

Equipment

  • baking sheet
  • broiler

Directions

  1. Preheat the broiler and set a rack 2 inches from the heat.
  2. Toss the beans with the oil, 3/4 teaspoon salt and 1/2 teaspoon pepper.
  3. Place them on a baking sheet in a single layer. Broil the beans until crisp tender and charred in places, about 4 minutes.
  4. Stir together the cilantro stems and mayonnaise.
  5. Sprinkle each fillet with a generous pinch of salt and pepper, and then divide the cilantro mixture among the fillets, spreading to cover.
  6. Place the fillets over the beans and continue to broil until the fish is just cooked through, 4 to 5 minutes.
  7. Garnish with the chopped cilantro before serving.

Nutrition Facts

Calories309kcal
Protein42.13%
Fat47.37%
Carbs10.5%

Properties

Glycemic Index
48
Glycemic Load
2.28
Inflammation Score
-8
Nutrition Score
21.542173758797%

Flavonoids

Apigenin
0.01mg
Luteolin
0.16mg
Kaempferol
0.51mg
Myricetin
0.15mg
Quercetin
4.26mg

Nutrients percent of daily need

Calories:308.67kcal
15.43%
Fat:16.26g
25.01%
Saturated Fat:2.48g
15.47%
Carbohydrates:8.11g
2.7%
Net Carbohydrates:4.96g
1.8%
Sugar:3.78g
4.2%
Cholesterol:77.55mg
25.85%
Sodium:166.5mg
7.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.53g
65.06%
Selenium:57.25µg
81.78%
Vitamin K:77.24µg
73.57%
Phosphorus:391.81mg
39.18%
Vitamin B6:0.58mg
29.05%
Potassium:956.73mg
27.34%
Vitamin B12:1.56µg
26.01%
Vitamin B3:4.37mg
21.84%
Magnesium:83.63mg
20.91%
Vitamin A:1006.31IU
20.13%
Vitamin E:2.96mg
19.75%
Vitamin C:16.13mg
19.55%
Vitamin B1:0.22mg
14.99%
Manganese:0.29mg
14.67%
Vitamin B2:0.23mg
13.78%
Folate:51.23µg
12.81%
Fiber:3.15g
12.59%
Iron:1.92mg
10.69%
Vitamin D:1.55µg
10.35%
Calcium:72mg
7.2%
Zinc:1.07mg
7.1%
Copper:0.13mg
6.71%
Vitamin B5:0.55mg
5.47%