Pan-Roasted Grouper with Provençale Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
61%
Pan-Roasted Grouper with Provençale Vegetables
45 min.
4
280kcal

Suggestions


If you're looking for a culinary escape that transports you to the sun-soaked coast of Provence, this Pan-Roasted Grouper with Provençale Vegetables is the perfect dish to captivate your senses. Bursting with fresh flavors and vibrant colors, this healthy meal is not only a feast for the eyes but also for the palate. With the delicate taste of grouper fillets complemented by a medley of fennel, tomatoes, and olives, every bite is an invitation to experience the Mediterranean at its finest.

What makes this recipe even more appealing is its wholesome attributes; it’s both gluten-free and dairy-free, making it suitable for a variety of dietary preferences. In just 45 minutes, you can prepare a delightful dish that serves four, offering a light yet satisfying option for lunch or dinner. With only 280 calories per serving, you can indulge your cravings without any guilt!

The process itself is straightforward and enjoyable, allowing you to embrace the joy of cooking. As you roast the fish and vegetables together, the kitchen fills with enticing aromas that promise a meal full of flavor. Drizzled with olive oil and finished with a splash of fresh orange juice, this recipe elevates typical weeknight dinners into extraordinary culinary experiences. So grab your frying pan, heat up your oven, and get ready to impress with this elegant yet easy dish!

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

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 1/4 teaspoon salt, 1/4 teaspoon pepper, oil, and garlic; brush evenly over fish.
  6. Remove pan from oven.
  7. Place fish on rack of pan coated with cooking spray; place rack over fennel mixture.
  8. Bake at 450 for 10 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts

Calories280kcal
Protein51.45%
Fat21.41%
Carbs27.14%

Properties

Glycemic Index
49.25
Glycemic Load
5.44
Inflammation Score
-8
Nutrition Score
24.742173796115%

Flavonoids

Eriodictyol
0.48mg
Hesperetin
1.02mg
Naringenin
0.18mg
Luteolin
0.09mg
Myricetin
0.02mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:279.93kcal
14%
Fat:6.85g
10.55%
Saturated Fat:1.12g
7.01%
Carbohydrates:19.55g
6.52%
Net Carbohydrates:13.81g
5.02%
Sugar:11.25g
12.5%
Cholesterol:62.94mg
20.98%
Sodium:915.31mg
39.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.06g
74.11%
Selenium:63.85µg
91.22%
Potassium:1613.24mg
46.09%
Vitamin B6:0.85mg
42.34%
Vitamin K:39.69µg
37.8%
Phosphorus:364.44mg
36.44%
Vitamin C:27.96mg
33.89%
Manganese:0.52mg
25.82%
Magnesium:103.13mg
25.78%
Iron:4.56mg
25.32%
Vitamin E:3.64mg
24.25%
Fiber:5.74g
22.97%
Copper:0.45mg
22.73%
Vitamin B5:1.96mg
19.56%
Vitamin B1:0.28mg
19%
Vitamin B12:1.02µg
17.01%
Vitamin B3:3.32mg
16.58%
Vitamin A:809.5IU
16.19%
Calcium:146.63mg
14.66%
Folate:55.95µg
13.99%
Zinc:1.46mg
9.75%
Vitamin B2:0.13mg
7.68%
Source:My Recipes