Hong Kong Marinated Black Cod

Gluten Free
Dairy Free
Health score
6%
Hong Kong Marinated Black Cod
45 min.
4
202kcal

Suggestions

Ingredients

  • bunches green onions divided
  • tablespoon orange rind grated
  • 0.3 cup white wine (sake)
  • 20 ounce sablefish fillets thick-cut black
  • 0.5 cup soya sauce 
  • tablespoons sugar 

Equipment

  • oven
  • baking pan

Directions

  1. Chop 1 bunch green onions, and combine with next 4 ingredients in a shallow dish.
  2. Add the fish, and marinate 3 hours in the refrigerator, turning occasionally.
  3. Trim remaining bunch of green onions, and place in a baking dish. Discard marinade; wipe fillets, and place atop green onions in dish.
  4. Bake at 400 for 10 to 15 minutes or until the fish starts to flake.

Nutrition Facts

Calories202kcal
Protein52.3%
Fat3.27%
Carbs44.43%

Properties

Glycemic Index
33.02
Glycemic Load
13.01
Inflammation Score
-4
Nutrition Score
12.3308693948%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Kaempferol
0.16mg
Quercetin
1.29mg

Nutrients percent of daily need

Calories:202.1kcal
10.11%
Fat:0.69g
1.07%
Saturated Fat:0.13g
0.8%
Carbohydrates:21.19g
7.06%
Net Carbohydrates:20.49g
7.45%
Sugar:18.88g
20.98%
Cholesterol:66.62mg
22.21%
Sodium:2052.33mg
89.23%
Alcohol:1.54g
100%
Alcohol %:0.9%
100%
Protein:24.95g
49.89%
Selenium:32.9µg
47%
Vitamin B12:2.81µg
46.78%
Phosphorus:443.47mg
44.35%
Vitamin K:24.9µg
23.71%
Vitamin B3:2.79mg
13.95%
Potassium:441.9mg
12.63%
Vitamin B6:0.24mg
12.07%
Magnesium:44.18mg
11.04%
Manganese:0.2mg
9.96%
Vitamin B2:0.12mg
7.32%
Iron:1.16mg
6.42%
Folate:23.42µg
5.86%
Vitamin E:0.84mg
5.57%
Vitamin B5:0.55mg
5.49%
Vitamin C:4.3mg
5.21%
Vitamin B1:0.07mg
4.87%
Vitamin D:0.71µg
4.72%
Zinc:0.63mg
4.23%
Copper:0.08mg
3.96%
Calcium:29.72mg
2.97%
Fiber:0.7g
2.81%
Vitamin A:134.44IU
2.69%
Source:My Recipes