Fish in Parsley-Wine Sauce

Gluten Free
Dairy Free
Very Healthy
Health score
97%
Fish in Parsley-Wine Sauce
45 min.
4
272kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black divided
  • 0.8 cup cooking wine dry white
  • cup parsley fresh minced
  • cups parsley leaves fresh
  •  garlic clove minced
  •  garlic cloves peeled
  • tablespoon olive oil divided
  • 1.3 cups onion diced
  • 24 ounce orange roughy fillets white firm
  • 0.3 teaspoon salt divided

Equipment

  • food processor
  • bowl
  • frying pan

Directions

  1. Place parsley leaves and 2 garlic cloves in a food processor; process until well-blended.
  2. Place mixture in a bowl; stir in 2 teaspoons oil, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Set aside parsley sauce.
  3. Heat 1 teaspoon oil in a large skillet over medium heat.
  4. Add onion and minced garlic; cook 5 minutes. Stir in minced parsley and wine, and cook 3 minutes. Arrange fillets over parsley mixture in pan; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Cook 6 minutes or until fish flakes easily when tested with a fork.
  5. Remove fish from pan; keep warm.
  6. Add parsley sauce to pan; cook 1 minute or until thoroughly heated. Spoon sauce evenly over fish.

Nutrition Facts

Calories272kcal
Protein59.04%
Fat24.97%
Carbs15.99%

Properties

Glycemic Index
49.5
Glycemic Load
1.94
Inflammation Score
-10
Nutrition Score
31.293913177822%

Flavonoids

Malvidin
0.03mg
Catechin
0.35mg
Epicatechin
0.25mg
Hesperetin
0.18mg
Naringenin
0.17mg
Apigenin
96.97mg
Luteolin
0.51mg
Isorhamnetin
2.67mg
Kaempferol
1.03mg
Myricetin
6.73mg
Quercetin
11.01mg

Nutrients percent of daily need

Calories:272.33kcal
13.62%
Fat:6.82g
10.49%
Saturated Fat:1.56g
9.77%
Carbohydrates:9.82g
3.27%
Net Carbohydrates:7.35g
2.67%
Sugar:3.1g
3.44%
Cholesterol:85.05mg
28.35%
Sodium:263.85mg
11.47%
Alcohol:4.64g
100%
Alcohol %:1.84%
100%
Protein:36.27g
72.53%
Vitamin K:743.12µg
707.74%
Selenium:71.78µg
102.55%
Vitamin C:64.5mg
78.18%
Vitamin A:3792.75IU
75.86%
Vitamin B12:2.69µg
44.79%
Vitamin B3:7.36mg
36.78%
Vitamin D:5.27µg
35.15%
Phosphorus:342.47mg
34.25%
Folate:119.9µg
29.97%
Potassium:883.56mg
25.24%
Iron:4.05mg
22.48%
Vitamin B6:0.43mg
21.54%
Magnesium:79.04mg
19.76%
Manganese:0.31mg
15.52%
Copper:0.23mg
11.29%
Vitamin B5:1.11mg
11.09%
Vitamin B2:0.18mg
10.3%
Vitamin E:1.54mg
10.24%
Calcium:100.18mg
10.02%
Fiber:2.47g
9.88%
Vitamin B1:0.14mg
9.32%
Zinc:1.22mg
8.1%
Source:My Recipes