Provençal Char over Mixed Greens with Warm Olive Vinaigrette

Gluten Free
Dairy Free
Very Healthy
Health score
59%
Provençal Char over Mixed Greens with Warm Olive Vinaigrette
45 min.
4
391kcal

Suggestions

Ingredients

  • 24 ounce arctic char fillets , skin on
  • 1.5 teaspoons dijon mustard 
  • teaspoons herbs de provence 
  • teaspoon honey 
  • 0.3 cup kalamata olives pitted sliced
  • 0.3 teaspoon kosher salt 
  • 0.8 teaspoon kosher salt 
  • tablespoon juice of lemon fresh
  • 1.5 teaspoons juice of lemon fresh
  • 12 ounce baby greens mixed
  • teaspoons olive oil 
  • tablespoons olive oil 
  • tablespoon orange juice fresh
  • 0.8 teaspoon orange zest 
  •  oranges peeled
  • 0.5 teaspoon pepper freshly ground
  • 0.3 cup pinenuts toasted
  • 0.3 cup shallots minced

Equipment

  • bowl
  • frying pan
  • baking sheet
  • mortar and pestle

Directions

  1. Combine first 5 ingredients in a small bowl. Rub mixture over tops of fillets.
  2. Place fillets, skin side down, on a baking sheet coated with cooking spray. Roast at 425 for 15 minutes or until fish flakes with a fork.
  3. Combine olives and next 6 ingredients in a medium bowl.
  4. Heat 3 tablespoons oil in a small skillet over medium heat; add shallots, and saut 1 minute or until soft. Stir shallots into olive mixture.
  5. Place greens and orange sections into a large bowl; add warm olive vinaigrette, and toss to combine. Divide greens mixture among 4 serving plates.
  6. Place 1 fillet over greens on each plate, and break into bite-size pieces.
  7. Sprinkle with pine nuts.
  8. Note: Prior to combining with the other spice rub ingredients, crush the herbes de Provence with a mortar and pestle to release the aromatic oils.

Nutrition Facts

Calories391kcal
Protein33.91%
Fat48.32%
Carbs17.77%

Properties

Glycemic Index
60.19
Glycemic Load
4.23
Inflammation Score
-9
Nutrition Score
26.501739087312%

Flavonoids

Eriodictyol
0.28mg
Hesperetin
19.17mg
Naringenin
10.2mg
Apigenin
0.01mg
Luteolin
0.2mg
Kaempferol
0.09mg
Myricetin
0.1mg
Quercetin
0.33mg

Nutrients percent of daily need

Calories:391.48kcal
19.57%
Fat:21.45g
33.01%
Saturated Fat:2.65g
16.56%
Carbohydrates:17.75g
5.92%
Net Carbohydrates:14.44g
5.25%
Sugar:9.63g
10.7%
Cholesterol:73.14mg
24.38%
Sodium:894.43mg
38.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.87g
67.74%
Selenium:58.03µg
82.9%
Vitamin C:62.86mg
76.19%
Manganese:1.08mg
53.76%
Phosphorus:451.23mg
45.12%
Potassium:1102.34mg
31.5%
Vitamin B6:0.6mg
29.97%
Vitamin E:4.32mg
28.82%
Vitamin K:30.11µg
28.67%
Vitamin B12:1.55µg
25.8%
Vitamin A:1279.93IU
25.6%
Magnesium:100.32mg
25.08%
Vitamin B3:4.68mg
23.39%
Folate:76.72µg
19.18%
Iron:3.34mg
18.53%
Vitamin B1:0.27mg
17.89%
Copper:0.28mg
13.75%
Fiber:3.31g
13.24%
Vitamin B2:0.21mg
12.41%
Zinc:1.69mg
11.24%
Vitamin D:1.53µg
10.21%
Calcium:100.33mg
10.03%
Vitamin B5:0.63mg
6.26%
Source:My Recipes