Lemon Grouper with Tomato-Dill Sauce

Health score
22%
Lemon Grouper with Tomato-Dill Sauce
23 min.
4
279kcal

Suggestions

Ingredients

  • 0.8 cup cooking wine dry white
  • tablespoons flour all-purpose
  • tablespoons optional: dill fresh chopped
  • tablespoons green onions thinly sliced ( 2)
  • 24 ounce grouper fillets 
  • tablespoon juice of lemon fresh
  • teaspoons lemon rind grated
  • tablespoons butter light cut into small pieces
  • tablespoon olive oil 
  •  plum tomatoes diced seeded
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • paper towels

Directions

  1. Rinse fillets in cold water; pat dry with paper towels.
  2. Sprinkle flour evenly over fish; shake off any excess.
  3. Heat a large nonstick skillet coated with cooking spray over medium-high heat; add oil.
  4. Add fish; cook 4 minutes on each side or until fish flakes easily when tested with a fork.
  5. Remove fish; set aside and keep warm.
  6. Add wine to pan, scraping pan to loosen browned bits.
  7. Add onions and dill; cook 3 minutes, stirring frequently, or until liquid is reduced to about 1/3 cup.
  8. Add tomato, lemon rind, and lemon juice; cook 1 minute or until slightly thick.
  9. Remove pan from heat; add butter and salt, stirring until butter melts. Spoon sauce over fish.

Nutrition Facts

Calories279kcal
Protein56.52%
Fat34.48%
Carbs9%

Properties

Glycemic Index
43.75
Glycemic Load
2.47
Inflammation Score
-7
Nutrition Score
13.782174036555%

Flavonoids

Malvidin
0.03mg
Catechin
0.35mg
Epicatechin
0.25mg
Eriodictyol
0.18mg
Hesperetin
0.72mg
Naringenin
0.33mg
Isorhamnetin
0.09mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
0.71mg

Nutrients percent of daily need

Calories:278.52kcal
13.93%
Fat:9.18g
14.13%
Saturated Fat:3.3g
20.6%
Carbohydrates:5.4g
1.8%
Net Carbohydrates:4.87g
1.77%
Sugar:1.09g
1.21%
Cholesterol:70.36mg
23.45%
Sodium:242.12mg
10.53%
Alcohol:4.64g
100%
Alcohol %:2.31%
100%
Protein:33.87g
67.74%
Selenium:63.51µg
90.73%
Phosphorus:296.02mg
29.6%
Vitamin B6:0.55mg
27.71%
Potassium:918.66mg
26.25%
Vitamin B12:1.03µg
17.16%
Magnesium:61.5mg
15.37%
Vitamin B5:1.34mg
13.38%
Vitamin K:13.17µg
12.55%
Iron:2.04mg
11.33%
Vitamin A:552.24IU
11.04%
Vitamin B1:0.16mg
10.75%
Folate:29.08µg
7.27%
Vitamin C:5.88mg
7.13%
Manganese:0.13mg
6.51%
Zinc:0.97mg
6.44%
Calcium:60.79mg
6.08%
Vitamin E:0.73mg
4.89%
Vitamin B3:0.93mg
4.65%
Copper:0.06mg
2.8%
Vitamin B2:0.05mg
2.78%
Fiber:0.53g
2.1%
Source:My Recipes