Grilled Wahoo with Tomato Sauce

Gluten Free
Dairy Free
Health score
6%
Grilled Wahoo with Tomato Sauce
30 min.
4
182kcal

Suggestions

Ingredients

  •  anchovies dry chopped in oil
  • tablespoons canola oil 
  • tablespoon capers drained
  • pint cherry tomatoes halved
  • 0.3 cup flat-leaf parsley chopped
  • cloves garlic chopped
  • 0.5 cup kalamata olives pitted
  •  lemon zest juiced
  • tablespoons olive oil extra-virgin plus more for finishing dish
  • teaspoons oregano leaves fresh finely chopped
  • servings salt and pepper black freshly ground
  • fillet wahoo good (or whatever a size is)
  • fillet wahoo good (or whatever a size is)

Equipment

  • frying pan
  • grill

Directions

  1. Watch how to make this recipe.
  2. Heat the grill to high.
  3. Brush both sides of the fillets with canola oil and season with salt and pepper, to taste. Grill until slightly charred and almost cooked through, about 3 to 4 minutes per side, (it will continue cooking in the sauce).
  4. While the fish is grilling, heat the olive oil in a large saute pan over medium heat.
  5. Add the garlic, anchovies and tomatoes and cook until slightly soft, about 4 minutes.
  6. Add the capers, olives, lemon juice, oregano and parsley and cook for 30 seconds.
  7. Transfer the fish to the sauce and let cook for 1 minute.
  8. Transfer to a serving platter and serve.

Nutrition Facts

Calories182kcal
Protein5.19%
Fat79.77%
Carbs15.04%

Properties

Glycemic Index
24.75
Glycemic Load
0.2
Inflammation Score
-9
Nutrition Score
11.339999972478%

Flavonoids

Apigenin
8.09mg
Luteolin
0.16mg
Kaempferol
2.7mg
Myricetin
0.59mg
Quercetin
4.32mg

Nutrients percent of daily need

Calories:182.41kcal
9.12%
Fat:17.01g
26.17%
Saturated Fat:1.92g
12.01%
Carbohydrates:7.22g
2.41%
Net Carbohydrates:5g
1.82%
Sugar:3.2g
3.55%
Cholesterol:2.4mg
0.8%
Sodium:338.66mg
14.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.49g
4.98%
Vitamin K:81.16µg
77.29%
Vitamin C:34.47mg
41.78%
Vitamin E:3.8mg
25.3%
Vitamin A:983.88IU
19.68%
Manganese:0.22mg
11.12%
Iron:1.74mg
9.65%
Potassium:324.28mg
9.27%
Fiber:2.21g
8.85%
Copper:0.14mg
7.2%
Vitamin B6:0.14mg
7.01%
Vitamin B3:1.36mg
6.78%
Folate:25.03µg
6.26%
Calcium:54.85mg
5.49%
Magnesium:20.15mg
5.04%
Phosphorus:47.25mg
4.72%
Vitamin B1:0.06mg
3.85%
Selenium:2.5µg
3.58%
Vitamin B2:0.05mg
3.07%
Zinc:0.34mg
2.25%
Vitamin B5:0.22mg
2.22%