Quick Greek Fish in Foil

Gluten Free
Dairy Free
Very Healthy
Health score
65%
Quick Greek Fish in Foil
38 min.
4
238kcal

Suggestions

Ingredients

  • 24 ounce farm-raised catfish fillets 
  • 0.3 teaspoon garlic powder 
  • cup grape tomatoes halved
  •  kalamata olives pitted coarsely chopped
  • inch optional: lemon ( 1 lemon)
  • teaspoons olive oil divided
  • small onion separated thinly sliced
  • tablespoon oregano fresh chopped
  • 0.5 teaspoon greek seasoning 
  • small zucchini thinly sliced

Equipment

  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 45
  2. Cut 4 (18 x 12-inch) rectangles of foil.
  3. Place 1 fillet on each sheet.
  4. Sprinkle each fillet evenly with Greek seasoning and garlic powder.
  5. Layer lemon slices and next 5 ingredients evenly over fillets.
  6. Drizzle each fillet with 1 teaspoon olive oil. Fold foil in half over each fillet to form a packet; crimp edges to tightly seal.
  7. Place foil packets on a baking sheet.
  8. Bake at 450 for 18 minutes or until fish flakes easily when tested with a fork.
  9. Remove fish from foil; transfer to plates.
  10. Serve immediately.

Nutrition Facts

Calories238kcal
Protein49.42%
Fat39.3%
Carbs11.28%

Properties

Glycemic Index
30.13
Glycemic Load
0.97
Inflammation Score
-9
Nutrition Score
21.65478262694%

Flavonoids

Eriodictyol
0.14mg
Hesperetin
0.18mg
Naringenin
0.26mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
0.88mg
Kaempferol
0.15mg
Myricetin
0.06mg
Quercetin
4.17mg

Nutrients percent of daily need

Calories:238.04kcal
11.9%
Fat:10.38g
15.98%
Saturated Fat:2.04g
12.75%
Carbohydrates:6.71g
2.24%
Net Carbohydrates:4.28g
1.56%
Sugar:3.34g
3.71%
Cholesterol:98.66mg
32.89%
Sodium:205.9mg
8.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.38g
58.77%
Vitamin D:21.26µg
141.75%
Vitamin B12:3.79µg
63.22%
Phosphorus:395.9mg
39.59%
Selenium:21.84µg
31.2%
Vitamin B1:0.41mg
27.44%
Potassium:906.8mg
25.91%
Vitamin C:18.53mg
22.46%
Vitamin B3:3.86mg
19.3%
Vitamin K:19.67µg
18.74%
Vitamin B6:0.37mg
18.49%
Magnesium:61.7mg
15.43%
Manganese:0.31mg
15.36%
Vitamin B5:1.5mg
14.98%
Vitamin B2:0.2mg
11.8%
Vitamin A:577.01IU
11.54%
Folate:44.9µg
11.23%
Vitamin E:1.5mg
9.99%
Fiber:2.43g
9.71%
Iron:1.63mg
9.05%
Zinc:1.21mg
8.06%
Calcium:75.32mg
7.53%
Copper:0.14mg
7.03%
Source:My Recipes