Pompano in a Foil Bag

Gluten Free
Health score
12%
Pompano in a Foil Bag
45 min.
6
356kcal

Suggestions

Ingredients

  • 1 medium carrots cut into thin strips
  • 0.5 cup celery thinly sliced
  • 36 ounce pompano fillets 
  • 2.5 teaspoons creole seasoning divided
  • 2 teaspoons thyme leaves fresh chopped
  • 2 teaspoons garlic minced
  • 1 cup leeks diced
  • 2 tablespoons juice of lemon fresh
  • 2 tablespoons olive oil 
  • 0.5 teaspoon salt 
  • 0.5 cup butter unsalted divided
  • 0.5 cup white wine 
  • 0.3 cup onion diced yellow

Equipment

  • frying pan
  • grill
  • aluminum foil

Directions

  1. Melt 2 tablespoons butter in a medium nonstick skillet over medium-high heat.
  2. Add onion and carrot, and saut 3 minutes.
  3. Add celery, leeks, garlic, salt, and 1/2 teaspoon Creole seasoning; saut 5 minutes.
  4. Add wine, lemon juice, and thyme. Cook 2 minutes or until slightly thickened.
  5. Cut 6 (18- x 12-inch) rectangles of foil.
  6. Brush center of each sheet with olive oil.
  7. Place 1 fillet in center of each sheet, and sprinkle evenly with remaining 2 teaspoons Creole seasoning. Divide onion mixture evenly over fillets. Top each fillet with 1 tablespoon remaining butter. Fold foil in half over each fillet to form a packet; crimp edges to tightly seal.
  8. Grill packets on grill rack, covered with grill lid, over medium heat (300 to 35
  9. minutes.

Nutrition Facts

Calories356kcal
Protein36.58%
Fat56.61%
Carbs6.81%

Properties

Glycemic Index
43.31
Glycemic Load
1.37
Inflammation Score
-10
Nutrition Score
17.992608692335%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Eriodictyol
0.24mg
Hesperetin
0.8mg
Naringenin
0.14mg
Apigenin
0.26mg
Luteolin
0.41mg
Isorhamnetin
0.33mg
Kaempferol
0.49mg
Myricetin
0.06mg
Quercetin
1.46mg

Nutrients percent of daily need

Calories:355.74kcal
17.79%
Fat:21.41g
32.94%
Saturated Fat:10.63g
66.45%
Carbohydrates:5.8g
1.93%
Net Carbohydrates:4.64g
1.69%
Sugar:1.88g
2.09%
Cholesterol:113.81mg
37.94%
Sodium:306.33mg
13.32%
Alcohol:2.06g
100%
Alcohol %:1%
100%
Protein:31.14g
62.27%
Selenium:56.96µg
81.37%
Vitamin A:2903.22IU
58.06%
Phosphorus:371.22mg
37.12%
Vitamin B6:0.53mg
26.38%
Vitamin B12:1.58µg
26.33%
Potassium:842.18mg
24.06%
Vitamin B3:3.83mg
19.14%
Vitamin E:2.68mg
17.89%
Magnesium:66.66mg
16.67%
Vitamin K:15.88µg
15.12%
Vitamin D:1.81µg
12.1%
Vitamin C:8.79mg
10.65%
Vitamin B1:0.16mg
10.53%
Manganese:0.2mg
9.94%
Vitamin B2:0.15mg
8.8%
Folate:30.61µg
7.65%
Iron:1.31mg
7.26%
Zinc:0.92mg
6.12%
Calcium:56.77mg
5.68%
Fiber:1.16g
4.62%
Copper:0.09mg
4.51%
Vitamin B5:0.38mg
3.83%
Source:My Recipes