Grouper with Tomato and Olive Wine Sauce

Gluten Free
Dairy Free
Health score
31%
Grouper with Tomato and Olive Wine Sauce
45 min.
4
244kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoons bottled garlic minced
  • cup cherry tomatoes quartered
  • 0.5 cup cooking wine dry white
  • 0.3 cup less-sodium chicken broth fat-free
  • tablespoon herbs fresh such as basil, parsley, or oregano chopped
  • 24 ounce grouper fillets ( 1/)
  • tablespoon olive oil 
  • 0.3 cup olives pitted ripe halved
  • 0.5 cup onion chopped
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat a medium saucepan coated with cooking spray over medium-high heat.
  2. Add onion and garlic; saut 3 minutes.
  3. Add wine and broth; reduce heat, cover, and simmer 3 minutes. Stir in tomatoes, olives, and herbs; cover and cook 3 minutes.
  4. Remove from heat; keep warm.
  5. Heat oil in a large nonstick skillet over medium-high heat.
  6. Sprinkle both sides of fish with salt and pepper.
  7. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Top with tomato mixture.

Nutrition Facts

Calories244kcal
Protein62.45%
Fat27.5%
Carbs10.05%

Properties

Glycemic Index
34
Glycemic Load
0.79
Inflammation Score
-7
Nutrition Score
15.024347823599%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
2.16mg
Luteolin
0.07mg
Isorhamnetin
1mg
Kaempferol
0.16mg
Myricetin
0.2mg
Quercetin
4.38mg

Nutrients percent of daily need

Calories:244.12kcal
12.21%
Fat:6.64g
10.22%
Saturated Fat:1.07g
6.69%
Carbohydrates:5.46g
1.82%
Net Carbohydrates:4.47g
1.62%
Sugar:2.17g
2.41%
Cholesterol:62.94mg
20.98%
Sodium:451.97mg
19.65%
Alcohol:3.09g
100%
Alcohol %:1.34%
100%
Protein:33.95g
67.9%
Selenium:63.26µg
90.37%
Vitamin B6:0.62mg
30.81%
Phosphorus:304.21mg
30.42%
Potassium:979.78mg
27.99%
Vitamin K:20.12µg
19.16%
Vitamin B12:1.06µg
17.64%
Magnesium:63.54mg
15.89%
Vitamin C:12.08mg
14.65%
Vitamin B5:1.41mg
14.07%
Iron:2.1mg
11.64%
Vitamin A:544.1IU
10.88%
Vitamin B1:0.15mg
10.15%
Manganese:0.19mg
9.28%
Vitamin E:1.05mg
6.99%
Calcium:69.05mg
6.91%
Folate:26.31µg
6.58%
Zinc:0.99mg
6.58%
Copper:0.1mg
4.77%
Vitamin B3:0.94mg
4.72%
Fiber:1g
3.99%
Vitamin B2:0.04mg
2.07%
Source:My Recipes