French Onion Snapper

Very Healthy
Health score
100%
French Onion Snapper
45 min.
4
739kcal

Suggestions

Ingredients

  • 0.3 cup cooking sherry dry
  • cups bread french cubed
  • 0.5 teaspoon garlic powder 
  • cup bell pepper green chopped
  • 0.3 teaspoon ground pepper red
  • tablespoons juice of lemon 
  • ounce pre mushrooms fresh
  • tablespoon olive oil 
  • cups onion sliced
  • 0.5 teaspoon paprika 
  • tablespoons parmesan cheese grated
  • 16 ounce snapper fillets red
  • 0.3 teaspoon salt 
  • teaspoon sugar 
  • cups tomatoes seeded chopped

Equipment

  • frying pan
  • paper towels
  • oven
  • baking pan
  • ziploc bags

Directions

  1. Combine first 3 ingredients in a large heavy-duty, zip-top plastic bag.
  2. Add bread cubes; seal bag, and shake until cubes are well coated. Arrange bread cubes in a single layer on a 15- x 10- x 1-inch jellyroll pan coated with cooking spray.
  3. Bake at 350 for 15 minutes or until golden, stirring occasionally.
  4. Remove from oven, and let cool completely.
  5. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
  6. Add onion, sugar, and paprika; saute 10 to 12 minutes or until onion is tender and lightly browned.
  7. Transfer onion mixture to an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray.
  8. Place fish over onion, and sprinkle with lemon juice, salt, and red pepper.
  9. Wipe skillet dry with a paper towel. Coat skillet with cooking spray; place over medium-high heat until hot.
  10. Add green pepper and mushrooms, and saute until tender. Stir in tomato. Spoon mushroom mixture over fish; drizzle with sherry. Cover and bake at 400 for 15 minutes. Uncover; top with bread cubes.
  11. Bake, uncovered, 5 additional minutes or until fish flakes easily when tested with a fork.

Nutrition Facts

Calories739kcal
Protein25.78%
Fat13%
Carbs61.22%

Properties

Glycemic Index
81.15
Glycemic Load
75.54
Inflammation Score
-9
Nutrition Score
45.83043475773%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.37mg
Hesperetin
1.15mg
Naringenin
0.67mg
Apigenin
0.02mg
Luteolin
1.78mg
Isorhamnetin
6.01mg
Kaempferol
0.87mg
Myricetin
0.14mg
Quercetin
25.65mg

Nutrients percent of daily need

Calories:738.98kcal
36.95%
Fat:10.62g
16.33%
Saturated Fat:2.27g
14.17%
Carbohydrates:112.47g
37.49%
Net Carbohydrates:104.25g
37.91%
Sugar:18.64g
20.71%
Cholesterol:44.13mg
14.71%
Sodium:1343.68mg
58.42%
Alcohol:1.54g
100%
Alcohol %:0.32%
100%
Protein:47.36g
94.72%
Selenium:100.96µg
144.23%
Vitamin B1:1.47mg
97.87%
Vitamin D:11.69µg
77.95%
Folate:273.49µg
68.37%
Vitamin C:55.05mg
66.72%
Manganese:1.29mg
64.37%
Vitamin B2:1.06mg
62.53%
Vitamin B3:11.75mg
58.73%
Vitamin B12:3.46µg
57.64%
Phosphorus:541.59mg
54.16%
Vitamin B6:1.02mg
50.85%
Iron:8.17mg
45.38%
Potassium:1313.48mg
37.53%
Fiber:8.22g
32.86%
Magnesium:125.84mg
31.46%
Copper:0.6mg
30.22%
Vitamin B5:2.58mg
25.76%
Vitamin A:1078.23IU
21.56%
Zinc:3.08mg
20.55%
Calcium:194.12mg
19.41%
Vitamin E:2.67mg
17.81%
Vitamin K:12.99µg
12.37%
Source:My Recipes