Pan-Seared Snapper with Garlic-Herb Vinaigrette

Gluten Free
Dairy Free
Very Healthy
Health score
88%
Pan-Seared Snapper with Garlic-Herb Vinaigrette
21 min.
4
224kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • tablespoon parsley fresh minced
  •  garlic clove minced
  • tablespoons juice of lemon fresh
  • 1.5 tablespoons olive oil divided
  • tablespoon oregano fresh minced
  • 0.5 teaspoon salt divided
  • 24 ounce snapper fillets 
  • tablespoon water 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Combine lemon juice, water, garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a small bowl; stir with a whisk. Gradually whisk in 1 tablespoon oil. Stir in parsley and oregano; set aside.
  2. Sprinkle fillets with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  3. Heat 1 1/2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat.
  4. Add fillets; cook 5 to 6 minutes on each side or until fish flakes easily when tested with a fork.
  5. Transfer fish to serving plates; drizzle with vinaigrette.

Nutrition Facts

Calories224kcal
Protein64.9%
Fat31.68%
Carbs3.42%

Properties

Glycemic Index
24.75
Glycemic Load
0.13
Inflammation Score
-9
Nutrition Score
21.674782592317%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
2.16mg
Luteolin
0.02mg
Kaempferol
0.02mg
Myricetin
0.16mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:223.57kcal
11.18%
Fat:7.62g
11.72%
Saturated Fat:1.24g
7.73%
Carbohydrates:1.85g
0.62%
Net Carbohydrates:1.18g
0.43%
Sugar:0.26g
0.29%
Cholesterol:62.94mg
20.98%
Sodium:400.96mg
17.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.13g
70.26%
Vitamin D:17.35µg
115.67%
Selenium:65.16µg
93.09%
Vitamin B12:5.1µg
85.05%
Vitamin B6:0.71mg
35.39%
Phosphorus:341.36mg
34.14%
Vitamin K:27.92µg
26.59%
Potassium:744.76mg
21.28%
Vitamin E:2.64mg
17.59%
Magnesium:59.42mg
14.85%
Vitamin B5:1.31mg
13.09%
Vitamin C:7.22mg
8.75%
Calcium:79.03mg
7.9%
Manganese:0.13mg
6.61%
Vitamin A:287.69IU
5.75%
Vitamin B1:0.08mg
5.66%
Iron:0.9mg
5.02%
Zinc:0.67mg
4.49%
Folate:14.55µg
3.64%
Copper:0.06mg
3.23%
Vitamin B3:0.57mg
2.85%
Fiber:0.67g
2.66%
Source:My Recipes