Grouper Veracruz

Gluten Free
Health score
22%
Grouper Veracruz
45 min.
6
274kcal

Suggestions

Ingredients

  •  bay leaves 
  • teaspoons butter 
  • 28 ounce canned tomatoes whole undrained canned
  • tablespoon capers 
  • 0.3 teaspoon thyme leaves dried
  • 0.5 cup cilantro leaves fresh
  •  garlic cloves crushed
  • 0.3 cup olives green pitted chopped
  • 36 ounce grouper fillets 
  • 1.5 teaspoons jalapeno minced
  • 0.3 cup juice of lime fresh
  • tablespoons lime rind grated
  • teaspoons olive oil extra-virgin
  • cups onion thinly sliced ( 1 large)
  • 0.3 teaspoon oregano dried
  • 0.5 teaspoon salt 
  • 0.3 teaspoon sugar 

Equipment

  • frying pan

Directions

  1. Rub both sides of fillets with garlic; sprinkle with salt. Arrange fillets in a single layer in a large shallow dish.
  2. Add lime rind and juice, turning to coat. Cover and marinate in refrigerator 1 hour.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add onion; saut 5 minutes or until golden. Stir in olives and next 6 ingredients (olives through tomatoes). Reduce heat and simmer, uncovered, 10 minutes, stirring occasionally. Stir in capers.
  5. Remove from pan.
  6. Melt butter in pan over medium-high heat.
  7. Add fillets; cook 3 minutes on each side or until fish flakes easily with a fork.
  8. Pour tomato mixture over fillets; cook 5 minutes or until thoroughly heated.
  9. Sprinkle with cilantro. Serving size: 1 fillet and 1/2 cup tomato sauce.

Nutrition Facts

Calories274kcal
Protein52.16%
Fat19.59%
Carbs28.25%

Properties

Glycemic Index
52.68
Glycemic Load
4.76
Inflammation Score
-8
Nutrition Score
21.063043407772%

Flavonoids

Eriodictyol
0.22mg
Hesperetin
2.19mg
Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
4.01mg
Kaempferol
2.28mg
Myricetin
0.06mg
Quercetin
19.41mg

Nutrients percent of daily need

Calories:273.89kcal
13.69%
Fat:6.07g
9.34%
Saturated Fat:1.69g
10.54%
Carbohydrates:19.7g
6.57%
Net Carbohydrates:15.24g
5.54%
Sugar:9.73g
10.82%
Cholesterol:66.52mg
22.17%
Sodium:627.74mg
27.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.38g
72.76%
Selenium:63.71µg
91.02%
Vitamin B6:0.85mg
42.31%
Potassium:1364.63mg
38.99%
Phosphorus:348.15mg
34.81%
Vitamin C:24.55mg
29.76%
Magnesium:90.87mg
22.72%
Manganese:0.42mg
21.16%
Iron:3.65mg
20.3%
Vitamin B5:1.79mg
17.89%
Fiber:4.46g
17.85%
Vitamin B1:0.27mg
17.74%
Vitamin B12:1.02µg
17.06%
Copper:0.34mg
16.84%
Vitamin E:2.32mg
15.5%
Vitamin A:717.48IU
14.35%
Vitamin K:14.39µg
13.71%
Folate:51.13µg
12.78%
Calcium:123.74mg
12.37%
Vitamin B3:2.34mg
11.7%
Zinc:1.37mg
9.12%
Vitamin B2:0.11mg
6.47%
Source:My Recipes