Redfish Court-bouillon

Dairy Free
Very Healthy
Health score
85%
Redfish Court-bouillon
60 min.
12
219kcal

Suggestions

Ingredients

  •  bay leaf 
  • 0.5 cup celery chopped
  • 0.3 teaspoon basil dried
  • 0.3 teaspoon thyme leaves dried
  • 0.5 cup flour all-purpose
  • cloves garlic chopped
  • 0.5 cup olive oil 
  • 0.3 cup onion chopped
  • 0.3 teaspoon oregano dried
  • 0.3 teaspoon pepper 
  • pounds snapper fillets red
  • 0.3 teaspoon salt 
  • 48 ounce stewed tomatoes canned

Equipment

  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat the oven to 350 degrees F (175 degrees C).
  2. Mix together the olive oil and flour in a saucepan over medium heat to make a roux. Cook, stirring constantly, for about 15 minutes or until dark. This may take longer.
  3. Add the onion, garlic, and celery to the roux, and cook until softened. Stir in stewed tomatoes, and season with salt, pepper, thyme, basil, oregano and bay leaf.
  4. Mix until well blended and heated through.
  5. Lay fish fillets in the bottom of a baking dish large enough to hold them in a single layer.
  6. Pour the sauce over the fish.
  7. Bake uncovered for 30 minutes in the preheated oven, or until fish is easily pierced with a fork. While cooking, baste occasionally with the sauce.
  8. Remove bay leaf, and serve.

Nutrition Facts

Calories219kcal
Protein60.8%
Fat17.2%
Carbs22%

Properties

Glycemic Index
16.75
Glycemic Load
3.06
Inflammation Score
-6
Nutrition Score
22.063043407772%

Flavonoids

Apigenin
0.13mg
Luteolin
0.06mg
Isorhamnetin
0.17mg
Kaempferol
0.03mg
Myricetin
0.02mg
Quercetin
0.71mg

Nutrients percent of daily need

Calories:219.31kcal
10.97%
Fat:4.11g
6.33%
Saturated Fat:0.72g
4.52%
Carbohydrates:11.85g
3.95%
Net Carbohydrates:10.38g
3.77%
Sugar:4.22g
4.68%
Cholesterol:55.94mg
18.65%
Sodium:399.68mg
17.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.73g
65.45%
Vitamin D:15.42µg
102.81%
Selenium:60.38µg
86.26%
Vitamin B12:4.54µg
75.6%
Phosphorus:331.42mg
33.14%
Vitamin B6:0.65mg
32.35%
Potassium:892.49mg
25.5%
Vitamin E:2.68mg
17.86%
Magnesium:64.57mg
16.14%
Vitamin C:12.08mg
14.65%
Vitamin B5:1.31mg
13.08%
Iron:2.13mg
11.85%
Vitamin B1:0.17mg
11.15%
Calcium:93.81mg
9.38%
Copper:0.18mg
9.21%
Manganese:0.16mg
7.97%
Vitamin B3:1.58mg
7.88%
Vitamin A:376.76IU
7.54%
Folate:25.18µg
6.3%
Vitamin K:6.28µg
5.98%
Fiber:1.47g
5.86%
Zinc:0.8mg
5.34%
Vitamin B2:0.08mg
4.41%
Source:Allrecipes