Mediterranean Striped Bass

Gluten Free
Dairy Free
Health score
35%
Mediterranean Striped Bass
16 min.
4
307kcal

Suggestions

Ingredients

  • 0.5 cup torn basil leaves divided
  • 0.3 teaspoon pepper black
  • tablespoon capers drained
  • 0.5 teaspoon pepper red crushed
  • 0.8 cup cooking wine dry white
  • teaspoons flat-leaf parsley fresh chopped
  •  garlic cloves sliced
  • tablespoons olive oil extra-virgin divided
  •  castelvetrano olives pitted halved
  • 0.8 cup onion chopped
  • tablespoon oregano fresh chopped
  •  plum tomatoes sliced
  • 0.4 teaspoon salt divided
  • 24 ounce striped sea bass fillets 

Equipment

  • frying pan

Directions

  1. Heat a large skillet over medium-high heat.
  2. Add 1 tablespoon oil; swirl.
  3. Add onion and next 3 ingredients; saut 2 minutes. Stir in wine, 1/4 cup basil, capers, and 1/8 teaspoon salt; heat to 15
  4. Reduce heat to medium-low; sprinkle fish with 1/4 teaspoon salt. Nestle fish and tomatoes in broth. Cover and simmer 6 minutes or until desired degree of doneness, maintaining a constant temperature of 15
  5. Sprinkle with 1/4 cup basil, parsley, black pepper, and olives.
  6. Drizzle each serving with 3/4 teaspoon oil.

Nutrition Facts

Calories307kcal
Protein46.29%
Fat41.13%
Carbs12.58%

Properties

Glycemic Index
62.25
Glycemic Load
1.67
Inflammation Score
-9
Nutrition Score
21.728261056154%

Flavonoids

Malvidin
0.03mg
Catechin
0.35mg
Epicatechin
0.25mg
Hesperetin
0.18mg
Naringenin
0.49mg
Apigenin
0.12mg
Luteolin
0.06mg
Isorhamnetin
1.5mg
Kaempferol
2.88mg
Myricetin
0.14mg
Quercetin
9.89mg

Nutrients percent of daily need

Calories:306.83kcal
15.34%
Fat:12.46g
19.17%
Saturated Fat:2.05g
12.83%
Carbohydrates:8.58g
2.86%
Net Carbohydrates:6.4g
2.33%
Sugar:3.1g
3.44%
Cholesterol:136.08mg
45.36%
Sodium:526.7mg
22.9%
Alcohol:4.64g
100%
Alcohol %:1.85%
100%
Protein:31.55g
63.1%
Vitamin B12:6.5µg
108.3%
Selenium:63.03µg
90.05%
Phosphorus:375.52mg
37.55%
Vitamin B6:0.68mg
33.94%
Vitamin K:30.37µg
28.92%
Magnesium:89.04mg
22.26%
Vitamin B3:4.11mg
20.53%
Potassium:672.13mg
19.2%
Manganese:0.35mg
17.59%
Vitamin A:834.1IU
16.68%
Vitamin B1:0.22mg
14.46%
Vitamin B5:1.42mg
14.21%
Iron:2.53mg
14.05%
Vitamin E:1.94mg
12.93%
Vitamin C:10.48mg
12.71%
Fiber:2.17g
8.7%
Folate:34.42µg
8.6%
Calcium:79.79mg
7.98%
Copper:0.15mg
7.29%
Zinc:0.99mg
6.59%
Vitamin B2:0.09mg
5.51%
Source:My Recipes