Porgy, Roman Style: Pagro alla Romana

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Porgy, Roman Style: Pagro alla Romana
40 min.
4
670kcal

Suggestions

Ingredients

  • 0.5 cup cooking wine dry white
  • 0.3 cup olive oil extra virgin 
  • 0.3 cup mint leaves fresh
  • pounds peas fresh
  • cloves garlic thinly sliced
  •  scallions thinly sliced
  • pound sea bass 
  • servings grilled squash yellow

Equipment

  • frying pan
  • oven
  • kitchen scale

Directions

  1. Preheat the oven to 450 degrees F.
  2. Cut, clean and scale the fish and season with salt and pepper inside and out. Shell the peas and set aside. In a saute pan large enough to hold the fish, heat the olive oil until smoking.
  3. Place the fish in the pan and shake vigorously.
  4. Saute 2 or 3 minutes, until the fish starts to crisp on the first side, and the flip it over.
  5. Add the garlic and place in the oven for 12 to 15 minutes, or until the fish is just cooked through.
  6. Remove and place the pan on the burner and remove the fish to a service platter.
  7. Add the peas, scallions and white wine to the pan and saute 1 minute.
  8. Add the mint leaves and immediately pour the sauce over the fish.
  9. Serve with some grilled yellow squash and portion tableside.

Nutrition Facts

Calories670kcal
Protein45.8%
Fat31.52%
Carbs22.68%

Properties

Glycemic Index
38.33
Glycemic Load
9.47
Inflammation Score
-10
Nutrition Score
50.291739090629%

Flavonoids

Malvidin
0.02mg
Catechin
0.25mg
Epicatechin
0.19mg
Eriodictyol
0.87mg
Hesperetin
0.41mg
Naringenin
0.11mg
Apigenin
0.16mg
Luteolin
0.37mg
Kaempferol
0.18mg
Myricetin
0.08mg
Quercetin
1.37mg

Nutrients percent of daily need

Calories:670.31kcal
33.52%
Fat:22.41g
34.47%
Saturated Fat:3.76g
23.53%
Carbohydrates:36.26g
12.09%
Net Carbohydrates:22.69g
8.25%
Sugar:13.49g
14.99%
Cholesterol:272.16mg
90.72%
Sodium:251.42mg
10.93%
Alcohol:3.09g
100%
Alcohol %:0.62%
100%
Protein:73.25g
146.51%
Vitamin B12:13µg
216.59%
Selenium:129µg
184.28%
Vitamin C:95.44mg
115.69%
Phosphorus:937.68mg
93.77%
Vitamin K:89.44µg
85.18%
Vitamin B6:1.49mg
74.39%
Vitamin B1:0.96mg
64.22%
Vitamin B3:12.06mg
60.32%
Manganese:1.15mg
57.26%
Magnesium:219.87mg
54.97%
Fiber:13.57g
54.28%
Folate:189.65µg
47.41%
Vitamin A:2282.69IU
45.65%
Potassium:1515.5mg
43.3%
Iron:6.75mg
37.49%
Zinc:4.34mg
28.95%
Vitamin B5:2.85mg
28.48%
Copper:0.54mg
26.95%
Vitamin B2:0.43mg
25.26%
Vitamin E:2.31mg
15.4%
Calcium:134.33mg
13.43%