Grouper Athenian

Gluten Free
Very Healthy
Health score
100%
Grouper Athenian
9 min.
4
153kcal

Suggestions

Ingredients

  • ounce basil- and tomato-flavored feta cheese crumbled
  • 16 ounce grouper fillets 
  •  plum tomatoes coarsely chopped
  • teaspoons greek seasoning salt-free
  • 10 ounce pkt spinach frozen dry thawed chopped

Equipment

  • frying pan

Directions

  1. Sprinkle both sides of fillets with seasoning. Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot.
  2. Add fish, and cook 3 minutes; remove skillet from heat.
  3. Turn fish; top with spinach, tomato, and cheese. Return skillet to heat; cover and cook 3 to 4 minutes or until spinach is hot and fish flakes easily when tested with a fork.
  4. Serve immediately.

Nutrition Facts

Calories153kcal
Protein66.92%
Fat18.72%
Carbs14.36%

Properties

Glycemic Index
17.5
Glycemic Load
0.27
Inflammation Score
-10
Nutrition Score
25.101738989353%

Flavonoids

Naringenin
0.11mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:152.98kcal
7.65%
Fat:3.22g
4.96%
Saturated Fat:1.28g
7.99%
Carbohydrates:5.56g
1.85%
Net Carbohydrates:2.27g
0.83%
Sugar:0.97g
1.08%
Cholesterol:48.27mg
16.09%
Sodium:194.73mg
8.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.91g
51.83%
Vitamin K:280.32µg
266.98%
Vitamin A:8673.77IU
173.48%
Selenium:46.82µg
66.88%
Manganese:0.66mg
32.87%
Folate:123.41µg
30.85%
Vitamin B6:0.53mg
26.51%
Phosphorus:249.68mg
24.97%
Potassium:865.12mg
24.72%
Magnesium:98.01mg
24.5%
Calcium:197.89mg
19.79%
Iron:3.34mg
18.58%
Vitamin E:2.6mg
17.35%
Vitamin B2:0.24mg
14.13%
Vitamin B12:0.8µg
13.34%
Fiber:3.29g
13.15%
Vitamin B1:0.17mg
11.13%
Vitamin B5:1.02mg
10.22%
Zinc:1.24mg
8.25%
Copper:0.15mg
7.59%
Vitamin C:6.08mg
7.37%
Vitamin B3:0.99mg
4.95%
Source:My Recipes