Pan-Roasted Grouper with Provençal Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Pan-Roasted Grouper with Provençal Vegetables
45 min.
4
287kcal

Suggestions


Discover the delightful flavors of the Mediterranean with our Pan-Roasted Grouper with Provençal Vegetables. This dish seamlessly combines the freshness of seasonal vegetables with the delicate taste of grouper, making it a perfect choice for health-conscious food lovers. With a remarkable health score of 100, this recipe is not only a treat for your taste buds but also a nourishing option that’s gluten-free and dairy-free.

Imagine succulent grouper fillets expertly pan-roasted to perfection, paired with vibrant fennel, juicy tomatoes, and briny picholine olives. This symphony of flavors is complemented by a zesty splash of fresh orange juice, which brightens the dish and elevates your dining experience. Whether you're serving it for lunch or dinner, this main course is bound to impress family and friends alike.

The magic of this recipe lies in its simplicity, offering a nutritious meal that comes together in just 45 minutes. Each bite offers a balanced caloric profile, with a wonderful distribution of protein, fats, and carbohydrates, making it a satisfying option for any meal. So, roll up your sleeves and embrace the culinary adventure that awaits you with this exquisite dish that’s as enriching for your body as it is for your palate!

Ingredients

  • 0.5 teaspoon pepper black divided
  • 28 ounce canned tomatoes whole drained coarsely chopped canned
  • cups fennel bulb thinly sliced ( 1 medium bulb)
  •  garlic clove minced
  • 24 ounce grouper fillets ()
  • teaspoons olive oil 
  • 16  olives pitted chopped
  • tablespoons orange juice fresh
  • 0.5 teaspoon salt divided
  • servings pkt spinach 

Equipment

  • frying pan
  • oven
  • broiler pan

Directions

  1. Preheat oven to 45
  2. Combine first 4 ingredients.
  3. Add 1/4 teaspoon salt and 1/4 teaspoon pepper; toss well. Spoon mixture into bottom of a broiler pan coated with cooking spray.
  4. Bake at 450 for 10 minutes; stir once.
  5. Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, oil, and garlic; brush evenly over fish.
  6. Remove pan from oven.
  7. Place fish on broiler pan rack coated with cooking spray; place rack over fennel mixture.
  8. Bake at 450 for 10 minutes or until desired degree of doneness.

Nutrition Facts

Calories287kcal
Protein51.07%
Fat21.13%
Carbs27.8%

Properties

Glycemic Index
57.25
Glycemic Load
5.58
Inflammation Score
-10
Nutrition Score
33.247391203175%

Flavonoids

Eriodictyol
0.48mg
Hesperetin
1.02mg
Naringenin
0.18mg
Luteolin
0.31mg
Kaempferol
1.92mg
Myricetin
0.12mg
Quercetin
1.33mg

Nutrients percent of daily need

Calories:286.83kcal
14.34%
Fat:6.97g
10.73%
Saturated Fat:1.14g
7.13%
Carbohydrates:20.64g
6.88%
Net Carbohydrates:14.23g
5.18%
Sugar:11.38g
12.64%
Cholesterol:62.94mg
20.98%
Sodium:939.01mg
40.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.91g
75.83%
Vitamin K:184.59µg
175.8%
Selenium:64.15µg
91.65%
Vitamin A:3622.6IU
72.45%
Potassium:1780.64mg
50.88%
Vitamin B6:0.91mg
45.26%
Vitamin C:36.39mg
44.11%
Manganese:0.79mg
39.28%
Phosphorus:379.14mg
37.91%
Magnesium:126.83mg
31.71%
Iron:5.37mg
29.84%
Folate:114.15µg
28.54%
Vitamin E:4.25mg
28.31%
Fiber:6.4g
25.61%
Copper:0.49mg
24.68%
Vitamin B1:0.31mg
20.56%
Vitamin B5:1.98mg
19.76%
Vitamin B3:3.53mg
17.67%
Calcium:176.33mg
17.63%
Vitamin B12:1.02µg
17.01%
Vitamin B2:0.19mg
11.02%
Zinc:1.62mg
10.81%
Source:My Recipes