Pan-Seared Sea Bass With Jalapeño-Lime Oil

Gluten Free
Dairy Free
Health score
35%
Pan-Seared Sea Bass With Jalapeño-Lime Oil
45 min.
4
220kcal

Suggestions

Ingredients

  • 0.8 teaspoon chili powder 
  •  garlic cloves minced
  •  jalapeno minced seeded
  • tablespoons juice of lime fresh
  • 0.5 teaspoon lime rind grated
  • 1.5 tablespoons olive oil 
  • 0.5 teaspoon oregano dried
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 24 ounce sea bass fillets 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 4 ingredients in a small bowl, stirring well. Rub evenly over fish. Cover and chill 10 minutes.
  2. While fish chills, combine lime rind and lime juice in a small bowl; set aside.
  3. Combine garlic and jalapeo pepper in another small bowl; set aside.
  4. Heat oil in a large nonstick skillet over high heat.
  5. Add fish; cook 6 minutes, turning often, or until fish flakes easily when tested with a fork and is brown on all sides.
  6. Place fish on serving platter.
  7. Reduce heat to medium-high, and saut garlic mixture 30 seconds.
  8. Remove from heat, and add lime juice mixture, stirring well; pour over fish.
  9. Serve immediately.

Nutrition Facts

Calories220kcal
Protein56.86%
Fat39.15%
Carbs3.99%

Properties

Glycemic Index
32.75
Glycemic Load
0.21
Inflammation Score
-6
Nutrition Score
17.020434856415%

Flavonoids

Eriodictyol
0.25mg
Hesperetin
1.12mg
Naringenin
0.05mg
Luteolin
0.05mg
Myricetin
0.02mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:219.58kcal
10.98%
Fat:9.31g
14.32%
Saturated Fat:1.61g
10.05%
Carbohydrates:2.14g
0.71%
Net Carbohydrates:1.69g
0.61%
Sugar:0.39g
0.44%
Cholesterol:136.08mg
45.36%
Sodium:414.98mg
18.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.42g
60.84%
Vitamin B12:6.5µg
108.3%
Selenium:62.42µg
89.17%
Phosphorus:343.31mg
34.33%
Vitamin B6:0.56mg
27.94%
Vitamin B3:3.7mg
18.5%
Magnesium:71.31mg
17.83%
Potassium:475.8mg
13.59%
Vitamin B5:1.32mg
13.17%
Vitamin B1:0.18mg
11.93%
Vitamin C:8.08mg
9.79%
Iron:1.68mg
9.31%
Vitamin E:1.1mg
7.32%
Vitamin A:312.83IU
6.26%
Vitamin K:6.06µg
5.77%
Zinc:0.74mg
4.91%
Manganese:0.09mg
4.58%
Folate:18.16µg
4.54%
Vitamin B2:0.06mg
3.64%
Calcium:36.32mg
3.63%
Copper:0.07mg
3.46%
Fiber:0.45g
1.8%
Source:My Recipes