Herb-Roasted Fish and Potatoes

Gluten Free
Dairy Free
Very Healthy
Health score
90%
Herb-Roasted Fish and Potatoes
66 min.
4
313kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 2.5 tablespoons parsley fresh chopped
  • 2 teaspoons thyme leaves fresh chopped
  • 3 large garlic cloves crushed
  • 24 ounce pacific halibut filets thick
  • 1 tablespoon juice of lemon fresh
  • 1 teaspoon lemon rind fresh grated
  • 2 tablespoons olive oil 
  • 2 teaspoons oregano fresh chopped
  • 0.5 cup onion red coarsely chopped
  • 1 pound potatoes red cut into 1-inch cubes
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 40
  2. Combine first 7 ingredients, stirring well.
  3. Place potato and onion in a 13 x 9-inch baking pan coated with cooking spray; toss with 2 tablespoons olive oil mixture.
  4. Bake at 400 for 35 to 40 minutes or until tender, stirring after 25 minutes.
  5. While potato bakes, stir lemon rind and lemon juice into remaining olive oil mixture.
  6. Brush olive oil mixture evenly over fish; cover and let stand while potato finishes baking.
  7. Arrange fish over potato in pan.
  8. Bake at 400 for 14 to 16 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts

Calories313kcal
Protein44.08%
Fat27.53%
Carbs28.39%

Properties

Glycemic Index
55.25
Glycemic Load
0.72
Inflammation Score
-9
Nutrition Score
26.792173655137%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
5.42mg
Luteolin
0.49mg
Isorhamnetin
1mg
Kaempferol
0.17mg
Myricetin
0.41mg
Quercetin
4.86mg

Nutrients percent of daily need

Calories:313.33kcal
15.67%
Fat:9.55g
14.69%
Saturated Fat:1.54g
9.62%
Carbohydrates:22.15g
7.38%
Net Carbohydrates:19.1g
6.94%
Sugar:2.51g
2.79%
Cholesterol:83.35mg
27.78%
Sodium:429.92mg
18.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.4g
68.8%
Selenium:78.61µg
112.3%
Vitamin B3:12.52mg
62.6%
Vitamin B6:1.2mg
59.8%
Vitamin D:7.99µg
53.3%
Vitamin K:55.04µg
52.42%
Phosphorus:484.39mg
48.44%
Potassium:1333.1mg
38.09%
Vitamin B12:1.87µg
31.18%
Vitamin C:18.98mg
23.01%
Magnesium:72.7mg
18.18%
Manganese:0.33mg
16.51%
Vitamin E:2.27mg
15.15%
Vitamin B1:0.2mg
13.09%
Folate:52.15µg
13.04%
Fiber:3.06g
12.23%
Copper:0.22mg
11.21%
Iron:1.94mg
10.77%
Vitamin B5:0.97mg
9.69%
Vitamin A:398.78IU
7.98%
Zinc:1.12mg
7.49%
Vitamin B2:0.11mg
6.33%
Calcium:57.09mg
5.71%
Source:My Recipes