Grilled Black Cod with Fried Garlic and Chiles

Gluten Free
Dairy Free
Health score
47%
Grilled Black Cod with Fried Garlic and Chiles
45 min.
6
290kcal

Suggestions

Ingredients

  •  guindilla chile dried red crumbled crushed
  • servings coarse kosher salt 
  • 42 ounce filets black ()
  •  garlic cloves thinly sliced
  • tablespoons olive oil spanish extra-virgin (preferably )
  • tablespoons parsley fresh italian chopped

Equipment

  • grill

Directions

  1. Lightly brush fish grill basket with oil (ifusing), or brush grill rack with oil, andprepare barbecue (medium-high heat).
  2. Sprinkle fish on both sides with coarsesalt and pepper.
  3. Place fish in grill basket(if using) or directly on grill rack, skin sidedown. Grill fish until opaque in center,4 to 5 minutes per side.
  4. Transfer to platter;cover to keep warm.
  5. Heat 6 tablespoons oil in small skilletover high heat.
  6. Add garlic and sautéuntilfragrant and light golden, about 1 minute.
  7. Add crumbled chile or crushed red pepper;stir 15 seconds. Immediately pour garlic chileoil over fish.
  8. Sprinkle with choppedparsley and serve.
  9. The traditional chilefor the garlic sauce is guindilla, a small,elongated, medium-hot Spanish chile that'susually sold dried. This chile may be difficultto find, but ordinary dried crushed redpepper makes an excellent substitute.

Nutrition Facts

Calories290kcal
Protein50.13%
Fat48.75%
Carbs1.12%

Properties

Glycemic Index
10.33
Glycemic Load
0.21
Inflammation Score
-5
Nutrition Score
16.739999935679%

Flavonoids

Apigenin
4.32mg
Luteolin
0.04mg
Kaempferol
0.04mg
Myricetin
0.33mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:290.23kcal
14.51%
Fat:15.36g
23.63%
Saturated Fat:2.2g
13.73%
Carbohydrates:0.8g
0.27%
Net Carbohydrates:0.68g
0.25%
Sugar:0.04g
0.04%
Cholesterol:85.33mg
28.44%
Sodium:302.96mg
13.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.53g
71.06%
Selenium:65.98µg
94.25%
Phosphorus:407.12mg
40.71%
Vitamin K:41.48µg
39.5%
Vitamin B12:1.81µg
30.1%
Vitamin B6:0.51mg
25.66%
Potassium:839.19mg
23.98%
Vitamin E:3.31mg
22.06%
Vitamin B3:4.14mg
20.68%
Magnesium:65.03mg
16.26%
Vitamin D:1.79µg
11.91%
Vitamin B1:0.16mg
10.44%
Vitamin B2:0.13mg
7.84%
Vitamin C:5.27mg
6.39%
Zinc:0.94mg
6.26%
Iron:1mg
5.53%
Vitamin A:252.98IU
5.06%
Folate:17µg
4.25%
Calcium:38.45mg
3.84%
Manganese:0.07mg
3.36%
Vitamin B5:0.32mg
3.24%
Copper:0.06mg
3.24%
Source:Epicurious