Roasted Fish

Very Healthy
Health score
77%
Roasted Fish
55 min.
6
1082kcal

Suggestions

Ingredients

  • 3 fillet anchovy 
  • 0.5 bunch basil 
  • 0.5 loaf old bread country-style
  • 2 pints cherry tomatoes 
  • 2 smallish eggplants italian
  • 1  bulb fennel shaved
  • 1 bunch basil fresh
  • 1 clove garlic minced
  • 3  garlic cloves finely chopped
  • 6 servings kosher salt and pepper black freshly ground
  • 6 servings olive oil extra-virgin
  • 1  onion finely sliced
  • 1 pinch pepper flakes red
  • 4 pounds side of salmon whole
  • 1 tablespoon tomato paste 
  • 2 sticks butter unsalted room temperature
  • 1 large zucchini 

Equipment

  • food processor
  • frying pan
  • sauce pan
  • oven
  • roasting pan
  • broiler

Directions

  1. Preheat oven to 500 degrees F.
  2. Begin by preparing the vegetable base for the fish.
  3. Heat 1/3 cup of olive oil in a large saucepan over medium heat.
  4. Add the eggplant, season with salt and pepper and cook for 10 minutes until just tender. Set aside on a platter.
  5. Add the zucchini to the pan and cook in the same way until just tender and remove to the platter with the eggplant.
  6. Add to the pan, smashed anchovies, onion, garlic and fennel. Cook for 5 to 7 minutes until caramelized then add tomatoes and tomato paste and cook for a further 5 minutes until wilted. Season with salt and pepper and add the red pepper flakes.
  7. Combine all the vegetables together in a large roasting pan.
  8. Now prepare the fish. Get your fishmonger to prepare the tail piece of your fish so it is cleaned and boned, and ready to go when you get home. Begin by vertically scoring the fish in 4 places, skin side up so the cuts pierce the skin and reveal the flesh. Prepare the basil compound butter by chopping half of the basil and mixing it with the room temperature butter until well combined. Season with salt and pepper.
  9. Season the piece of fish with salt and pepper and smear the top of the fish with basil butter then take the whole fish and transfer to the roasting tray and place on top of the bed of vegetables.
  10. Sprinkle the buttered fish with the bread crumb mixture.
  11. Place in hot oven and roast for 12 to 15 minutes for medium rare, then finish under the broiler for 2 minutes to crisp the skin. Do not over cook, otherwise the fish will be dry.
  12. To serve, portion the fish along the score marks, serve with a scoop of the vegetables.
  13. Put bread, herbs, garlic and 1/3 cup of olive oil in a food processor and pulse until you have the texture of coarse bread crumbs. They should be a vibrant green from the olive oil and the herbs. Season well with salt and pepper and toast over medium heat in a large saute pan until crispy.

Nutrition Facts

Calories1082kcal
Protein26.24%
Fat55.49%
Carbs18.27%

Properties

Glycemic Index
75.44
Glycemic Load
17.46
Inflammation Score
-10
Nutrition Score
58.027391164199%

Flavonoids

Delphinidin
130.82mg
Eriodictyol
0.42mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.05mg
Quercetin
5.37mg

Nutrients percent of daily need

Calories:1082.17kcal
54.11%
Fat:67.14g
103.3%
Saturated Fat:24.84g
155.24%
Carbohydrates:49.77g
16.59%
Net Carbohydrates:39.54g
14.38%
Sugar:16.59g
18.44%
Cholesterol:248.5mg
82.83%
Sodium:475.09mg
20.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:71.43g
142.87%
Selenium:129.96µg
185.66%
Vitamin B12:9.69µg
161.54%
Vitamin B3:29.69mg
148.46%
Vitamin B6:2.96mg
147.79%
Vitamin B2:1.48mg
86.89%
Phosphorus:823.09mg
82.31%
Manganese:1.52mg
75.87%
Potassium:2643.27mg
75.52%
Vitamin B1:1.08mg
71.91%
Vitamin C:56.67mg
68.7%
Vitamin B5:6.43mg
64.28%
Copper:1.18mg
58.92%
Vitamin K:59.3µg
56.48%
Folate:207.86µg
51.97%
Vitamin A:2182.9IU
43.66%
Magnesium:169.32mg
42.33%
Fiber:10.22g
40.9%
Iron:6.75mg
37.48%
Vitamin E:4.78mg
31.9%
Zinc:3.4mg
22.65%
Calcium:190.89mg
19.09%
Vitamin D:0.56µg
3.77%