Italian Fish Fillets

Gluten Free
Health score
6%
Italian Fish Fillets
17 min.
4
142kcal

Suggestions

Ingredients

  • 16 ounce sushi-grade yellowtail flounder 
  • teaspoon penzey's southwest seasoning dried italian
  • 0.5 cup tomatoes 
  • ounces part-skim mozzarella cheese shredded

Equipment

  • oven
  • baking pan

Directions

  1. Place fillets in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray. Top fillets evenly with marinara sauce. Arrange cheese evenly over sauce.
  2. Sprinkle evenly with Italian seasoning.
  3. Bake, uncovered, at 400 for 15 minutes or until fish flakes easily when tested with a fork. (It's best not to broil this recipe; the cheese may become tough.)

Nutrition Facts

Calories142kcal
Protein56.11%
Fat36.57%
Carbs7.32%

Properties

Glycemic Index
12.5
Glycemic Load
0.53
Inflammation Score
-3
Nutrition Score
10.513912988746%

Nutrients percent of daily need

Calories:142.06kcal
7.1%
Fat:5.69g
8.75%
Saturated Fat:2.67g
16.69%
Carbohydrates:2.56g
0.85%
Net Carbohydrates:1.89g
0.69%
Sugar:1.35g
1.5%
Cholesterol:64.64mg
21.55%
Sodium:368.75mg
16.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.63g
39.26%
Selenium:33.43µg
47.76%
Phosphorus:393.22mg
39.32%
Vitamin B12:1.46µg
24.26%
Vitamin D:3.24µg
21.59%
Calcium:202.36mg
20.24%
Vitamin E:1.28mg
8.51%
Potassium:296.55mg
8.47%
Vitamin B6:0.16mg
8.06%
Magnesium:31.25mg
7.81%
Vitamin B3:1.53mg
7.64%
Zinc:1.03mg
6.87%
Vitamin B2:0.11mg
6.45%
Vitamin A:280.8IU
5.62%
Vitamin K:4.42µg
4.21%
Iron:0.73mg
4.05%
Manganese:0.08mg
3.79%
Vitamin B5:0.33mg
3.26%
Copper:0.07mg
3.26%
Folate:11.52µg
2.88%
Fiber:0.67g
2.69%
Vitamin C:2.16mg
2.61%
Vitamin B1:0.04mg
2.47%
Source:My Recipes