Crusty Baked Grouper with Cucumber Salsa

Health score
18%
Crusty Baked Grouper with Cucumber Salsa
37 min.
4
237kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • tablespoon butter melted
  • 0.5 cup cucumber seeded chopped
  • 0.3 teaspoon mint leaves dried crushed
  • 0.7 cup yogurt plain fat-free
  • 24 ounce grouper fillets white firm ()
  • 0.3 cup onion red finely chopped
  • 0.1 teaspoon salt 
  • ounce bread white

Equipment

  • food processor
  • bowl
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 450 F.
  2. Combine first 6 ingredients in a bowl; stir until blended. Cover mixture, and chill.
  3. Place fillets in an 11 x 7-inch baking dish coated with cooking spray.
  4. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1/2 cup.
  5. Combine crumbs and butter in a bowl; stir well. Spoon over fillets.
  6. Bake at 450 for 15 minutes or until crumbs are browned; cover loosely with foil, and bake an additional 12 to 15 minutes or until fish flakes easily when tested with a fork.
  7. Serve with chilled cucumber salsa.

Nutrition Facts

Calories237kcal
Protein63.3%
Fat23.21%
Carbs13.49%

Properties

Glycemic Index
49.69
Glycemic Load
2.74
Inflammation Score
-5
Nutrition Score
17.905652383099%

Flavonoids

Isorhamnetin
0.5mg
Kaempferol
0.06mg
Quercetin
2.03mg

Nutrients percent of daily need

Calories:236.63kcal
11.83%
Fat:6.1g
9.38%
Saturated Fat:2.91g
18.17%
Carbohydrates:7.97g
2.66%
Net Carbohydrates:7.5g
2.73%
Sugar:4.17g
4.63%
Cholesterol:93.39mg
31.13%
Sodium:249.73mg
10.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.41g
74.83%
Selenium:74.32µg
106.17%
Vitamin B12:2.94µg
49.04%
Phosphorus:368.7mg
36.87%
Vitamin B3:7.05mg
35.24%
Vitamin D:5.27µg
35.15%
Potassium:665.61mg
19.02%
Vitamin B6:0.33mg
16.26%
Magnesium:58.96mg
14.74%
Folate:58.1µg
14.52%
Vitamin B2:0.23mg
13.43%
Calcium:119.48mg
11.95%
Vitamin B5:1.19mg
11.85%
Vitamin B1:0.14mg
9.02%
Copper:0.16mg
7.98%
Iron:1.32mg
7.33%
Manganese:0.14mg
7.19%
Zinc:1.07mg
7.13%
Vitamin E:0.78mg
5.23%
Vitamin K:4.06µg
3.87%
Vitamin A:106.21IU
2.12%
Vitamin C:1.64mg
1.99%
Fiber:0.47g
1.9%
Source:My Recipes