Pan Seared Bronzino with Mushroom Pan Jus

Health score
6%
Pan Seared Bronzino with Mushroom Pan Jus
35 min.
6
911kcal

Suggestions

Ingredients

  • stick butter at room temperature
  • cup flour all-purpose
  • tablespoon parsley fresh minced
  • teaspoon rosemary fresh minced
  • tablespoon thyme leaves fresh minced
  • teaspoon garlic minced
  • 0.3 cup grapeseed oil 
  • teaspoon ground pepper white
  • cup mushrooms cut into quarters
  • teaspoons sea salt 
  • cups mushroom stock 
  • 36 ounce skin-on boneless
  • cup white wine such as chardonnay

Equipment

  • frying pan
  • whisk
  • aluminum foil

Directions

  1. Heat a saute pan over medium-high heat.
  2. Add 1 tablespoon oil and heat to the verge of smoking. Next, mix the salt and pepper evenly into the flour and coat both sides of each fillet of fish. Then add to the pan, cooking until browned, 2 to 3 minutes. Flip and repeat on the second side until golden brown, 2 to 3 minutes. Repeat with each fillet, holding the cooked fillets warm, covered with foil on a plate, until serving.
  3. Additional oil may be needed during the process. After searing the fish, add the wine to the pan to deglaze. Allow the wine to reduce by half, 3 to 4 minutes, then add the stock and reduce by three-quarters volume, resulting in 1 cup sauce. This reduction will take 4 to 5 minutes. Then add the mushrooms, herbs and garlic. Stir and allow to finish, reducing by half again, a final 2 to 3 minutes.
  4. Remove from the heat and whisk in the butter until creamy. Finish the fillets with the pan sauce and serve.

Nutrition Facts

Calories911kcal
Protein17.25%
Fat24.71%
Carbs58.04%

Properties

Glycemic Index
63
Glycemic Load
12.56
Inflammation Score
-9
Nutrition Score
13.841739201675%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.16mg
Apigenin
1.47mg
Luteolin
0.54mg
Kaempferol
0.02mg
Myricetin
0.11mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:911.46kcal
45.57%
Fat:24.65g
37.92%
Saturated Fat:10.6g
66.26%
Carbohydrates:130.26g
43.42%
Net Carbohydrates:119.05g
43.29%
Sugar:17.09g
18.99%
Cholesterol:40.49mg
13.5%
Sodium:1370.06mg
59.57%
Alcohol:4.12g
100%
Alcohol %:1.32%
100%
Protein:38.71g
77.41%
Iron:10.35mg
57.48%
Fiber:11.21g
44.86%
Vitamin C:32.92mg
39.9%
Calcium:325.87mg
32.59%
Vitamin E:3.07mg
20.48%
Vitamin A:833.04IU
16.66%
Selenium:8.86µg
12.66%
Manganese:0.24mg
12.12%
Vitamin B1:0.18mg
12.11%
Vitamin K:12.48µg
11.89%
Vitamin B2:0.19mg
10.99%
Folate:43.41µg
10.85%
Vitamin B3:1.89mg
9.47%
Phosphorus:50.97mg
5.1%
Copper:0.1mg
4.76%
Vitamin B5:0.38mg
3.8%
Potassium:119.41mg
3.41%
Magnesium:13.06mg
3.27%
Vitamin B6:0.06mg
2.88%
Zinc:0.33mg
2.23%