Mediterranean Snapper

Gluten Free
Very Healthy
Health score
67%
Mediterranean Snapper
29 min.
4
384kcal

Suggestions

Ingredients

  • 1.3 cups bell pepper strips yellow ( 1 large)
  • 0.5 cup cooking wine dry white
  • cups fennel bulb thinly sliced ( 1 medium)
  • 3.5 ounce feta cheese with basil and tomato crumbled reduced-fat
  • tablespoons basil fresh chopped
  • pint grape tomatoes 
  •  optional: lemon thinly sliced
  • tablespoon olive oil 
  • 2.3 ounce olives ripe drained sliced canned
  • cups onion red sliced ( 1 large)
  • 24 ounce snapper white red firm
  • 0.5 teaspoon greek seasoning 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add fennel, onion, and bell pepper; saut 5 minutes or until tender.
  3. Add tomatoes, olives, basil, and wine.
  4. Sprinkle fish with Greek seasoning; arrange fish in pan, nestling into vegetables.
  5. Layer lemon slices over fish. Bring mixture to a simmer; cover and simmer 10 minutes or until fish flakes easily when tested with a fork.
  6. Sprinkle with feta; serve immediately.

Nutrition Facts

Calories384kcal
Protein44.98%
Fat29.56%
Carbs25.46%

Properties

Glycemic Index
56.38
Glycemic Load
4.26
Inflammation Score
-9
Nutrition Score
30.580434778462%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
6.24mg
Hesperetin
7.65mg
Naringenin
1.07mg
Apigenin
0.01mg
Luteolin
1.1mg
Isorhamnetin
4.01mg
Kaempferol
0.64mg
Myricetin
0.42mg
Quercetin
17.83mg

Nutrients percent of daily need

Calories:384.15kcal
19.21%
Fat:12.55g
19.3%
Saturated Fat:3.71g
23.21%
Carbohydrates:24.32g
8.11%
Net Carbohydrates:18.22g
6.62%
Sugar:10.18g
11.31%
Cholesterol:98.34mg
32.78%
Sodium:593.67mg
25.81%
Alcohol:3.09g
100%
Alcohol %:0.7%
100%
Protein:42.97g
85.93%
Vitamin C:127.29mg
154.29%
Selenium:72.26µg
103.22%
Vitamin K:49.8µg
47.42%
Vitamin B12:2.69µg
44.79%
Vitamin B3:8.26mg
41.31%
Phosphorus:385.51mg
38.55%
Potassium:1265.66mg
36.16%
Vitamin D:5.27µg
35.15%
Vitamin B6:0.61mg
30.72%
Manganese:0.52mg
26.2%
Folate:103.51µg
25.88%
Vitamin A:1270.24IU
25.4%
Fiber:6.11g
24.43%
Magnesium:89.14mg
22.28%
Vitamin E:2.86mg
19.07%
Copper:0.35mg
17.26%
Iron:2.57mg
14.28%
Vitamin B5:1.29mg
12.87%
Vitamin B1:0.18mg
12.32%
Vitamin B2:0.19mg
11.28%
Calcium:103.33mg
10.33%
Zinc:1.15mg
7.65%
Source:My Recipes