Lime-Scented Orange Roughy and Spinach

Gluten Free
Dairy Free
Very Healthy
Health score
86%
Lime-Scented Orange Roughy and Spinach
45 min.
4
224kcal

Suggestions

Ingredients

  • 10 ounce baby spinach fresh
  • 0.3 teaspoon pepper black freshly ground
  • cup carrots thinly sliced
  • teaspoon ginger fresh grated peeled
  •  garlic cloves minced
  • 0.3 cup green onions sliced
  • tablespoons juice of lime fresh
  • teaspoon lime rind grated
  •  lime wedges 
  • 0.3 cup mirin sweet ( rice wine)
  • tablespoon olive oil 
  • 24 ounce orange roughy fillets 
  • 0.5 teaspoon salt divided

Equipment

  • frying pan
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 40
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Add carrot; saut 2 minutes or until tender.
  4. Add garlic; saut 15 seconds.
  5. Add 1/4 teaspoon salt and spinach; saut 2 minutes or until spinach wilts.
  6. Combine 1/4 teaspoon salt, green onions, and next 4 ingredients (through grated ginger).
  7. Fold 4 (16 x 12-inch) sheets heavy-duty foil in half lengthwise. Open foil; place about 1/2 cup spinach in center of each foil sheet. Top each with 1 fillet.
  8. Drizzle mirin mixture evenly over fillets; sprinkle evenly with black pepper. Fold foil over fillets; tightly seal edges.
  9. Place foil packets in a single layer on a jelly-roll pan.
  10. Bake at 400 for 20 minutes or until fish flakes easily when tested with a fork.
  11. Serve with lime wedges.

Nutrition Facts

Calories224kcal
Protein58.22%
Fat21.8%
Carbs19.98%

Properties

Glycemic Index
62.96
Glycemic Load
2.09
Inflammation Score
-10
Nutrition Score
29.03217398602%

Flavonoids

Eriodictyol
0.25mg
Hesperetin
8.96mg
Naringenin
0.67mg
Luteolin
0.56mg
Kaempferol
4.72mg
Myricetin
0.28mg
Quercetin
3.93mg

Nutrients percent of daily need

Calories:223.71kcal
11.19%
Fat:5.12g
7.88%
Saturated Fat:0.58g
3.59%
Carbohydrates:10.56g
3.52%
Net Carbohydrates:7.25g
2.64%
Sugar:2.54g
2.82%
Cholesterol:102.06mg
34.02%
Sodium:493.87mg
21.47%
Alcohol:2.41g
100%
Alcohol %:0.92%
100%
Protein:30.76g
61.52%
Vitamin K:367.5µg
350%
Vitamin A:12209.6IU
244.19%
Selenium:114.76µg
163.95%
Folate:195.86µg
48.97%
Manganese:0.83mg
41.32%
Vitamin C:32.62mg
39.54%
Vitamin E:4.31mg
28.73%
Potassium:850.57mg
24.3%
Phosphorus:239.48mg
23.95%
Magnesium:94.13mg
23.53%
Iron:4.06mg
22.54%
Vitamin B3:3.54mg
17.71%
Vitamin B6:0.31mg
15.39%
Vitamin B2:0.24mg
14.3%
Copper:0.26mg
13.25%
Fiber:3.31g
13.23%
Calcium:114.03mg
11.4%
Vitamin B12:0.65µg
10.77%
Vitamin B1:0.15mg
9.69%
Zinc:0.93mg
6.2%
Vitamin B5:0.29mg
2.92%
Source:My Recipes