Grilled Fish and "Chips

Gluten Free
Dairy Free
Low Fod Map
Health score
26%
Grilled Fish and "Chips
30 min.
4
487kcal

Suggestions

Ingredients

  • tablespoons capers chopped
  • 1.5 pounds fingerling potatoes sliced lengthwise
  • tablespoon flat-leaf parsley chopped
  • teaspoon kosher salt divided
  • teaspoon juice of lemon fresh
  • servings lemon wedges 
  • teaspoon lemon zest shredded finely
  • 0.3 cup mayonnaise 
  • tbsp olive oil divided
  • fillet bass fillets with skin ( 2 lbs. total), halved and skin scored

Equipment

  • bowl
  • paper towels
  • wire rack
  • grill
  • tongs

Directions

  1. Prepare a charcoal or gas grill for medium heat (350 to 450; you can hold your hand 5 in. above cooking grate only 5 to 7 seconds). Set a cooling rack over half of cooking grate. In a small bowl, mix potatoes and 1 tbsp. oil.
  2. Spread potatoes on rack and grill until browned, turning occasionally, about 10 minutes.
  3. While potatoes cook, make sauce and cook fish. For sauce, in a small bowl, mix capers, lemon juice, zest, and mayonnaise. Set aside.
  4. Rub fish on both sides with remaining 1 tbsp. oil and sprinkle with 1/2 tsp. salt. Using a wad of oiled paper towels and tongs, oil clear portion of cooking grate.
  5. Lay fish on grate and cook, turning once, until grill marks appear and fish is opaque, about 5 minutes total.
  6. Transfer potatoes and fish to a platter.
  7. Sprinkle potatoes with remaining 1/2 tsp. salt and the parsley.
  8. Serve with caper mayonnaise and lemon wedges for fish.

Nutrition Facts

Calories487kcal
Protein28.07%
Fat46.81%
Carbs25.12%

Properties

Glycemic Index
47.81
Glycemic Load
21.83
Inflammation Score
-7
Nutrition Score
26.826521873474%

Flavonoids

Eriodictyol
0.27mg
Hesperetin
0.46mg
Naringenin
0.02mg
Apigenin
2.16mg
Luteolin
0.04mg
Kaempferol
6.63mg
Myricetin
0.15mg
Quercetin
8.11mg

Nutrients percent of daily need

Calories:486.77kcal
24.34%
Fat:25.13g
38.66%
Saturated Fat:4.07g
25.42%
Carbohydrates:30.34g
10.11%
Net Carbohydrates:26.35g
9.58%
Sugar:1.54g
1.71%
Cholesterol:143.84mg
47.95%
Sodium:938.93mg
40.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.9g
67.81%
Vitamin B12:6.52µg
108.61%
Selenium:63.05µg
90.07%
Vitamin K:55.26µg
52.63%
Vitamin B6:1.02mg
50.87%
Vitamin C:36.67mg
44.45%
Phosphorus:438.78mg
43.88%
Potassium:1165.84mg
33.31%
Magnesium:109.37mg
27.34%
Vitamin B3:5.41mg
27.03%
Vitamin B1:0.31mg
20.7%
Vitamin B5:1.82mg
18.21%
Iron:2.98mg
16.54%
Fiber:3.99g
15.95%
Manganese:0.29mg
14.69%
Copper:0.26mg
12.89%
Folate:46.31µg
11.58%
Vitamin E:1.68mg
11.23%
Zinc:1.23mg
8.19%
Vitamin B2:0.12mg
6.84%
Vitamin A:258.84IU
5.18%
Calcium:51.82mg
5.18%
Source:My Recipes