Rosemary Grilled Orange Roughy With Italian Mashed Potatoes

Gluten Free
Dairy Free
Low Fod Map
Health score
47%
Rosemary Grilled Orange Roughy With Italian Mashed Potatoes
39 min.
4
387kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • 0.8 teaspoon rosemary fresh chopped
  •  lemon wedges 
  • 0.5 teaspoon lemon zest grated
  • 2.5 tablespoons plus 2 teaspoons olive oil extra-virgin divided
  • 24 ounce orange roughy fillets 
  • teaspoon salt divided
  • pounds yukon gold potatoes cubed

Equipment

  • bowl
  • frying pan
  • sauce pan
  • grill
  • grill pan

Directions

  1. Place potatoes in a large saucepan; cover with water. Bring to a boil, and cook 20 minutes or until very tender; drain. Cool, uncovered, 5 minutes. Return potatoes to pan, adding 2 1/2 tablespoons olive oil, 1/2 teaspoon salt, and pepper; mash to desired consistency. Keep warm.
  2. Combine remaining salt, lemon zest, and rosemary in a small bowl; grind together with the back of a spoon until very well combined.
  3. Preheat grill or grill pan.
  4. Brush fillets with remaining 2 teaspoons olive oil; rub evenly on all sides with salt mixture.
  5. Grill 2 minutes per side or until fish flakes easily with a fork.
  6. Serve immediately with lemon wedges and potatoes.

Nutrition Facts

Calories387kcal
Protein33.7%
Fat23.66%
Carbs42.64%

Properties

Glycemic Index
35.31
Glycemic Load
29.31
Inflammation Score
-7
Nutrition Score
22.329130742861%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.35mg
Kaempferol
1.82mg
Myricetin
0.09mg
Quercetin
1.79mg

Nutrients percent of daily need

Calories:386.78kcal
19.34%
Fat:10.2g
15.7%
Saturated Fat:1.3g
8.13%
Carbohydrates:41.38g
13.79%
Net Carbohydrates:35.84g
13.03%
Sugar:2.23g
2.48%
Cholesterol:102.06mg
34.02%
Sodium:718.02mg
31.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.7g
65.41%
Selenium:114.21µg
163.16%
Vitamin C:54.55mg
66.12%
Vitamin B6:0.77mg
38.63%
Potassium:1265.28mg
36.15%
Phosphorus:314.3mg
31.43%
Vitamin B3:5.01mg
25.06%
Manganese:0.45mg
22.35%
Vitamin E:3.35mg
22.35%
Fiber:5.54g
22.15%
Magnesium:82.7mg
20.67%
Folate:82.56µg
20.64%
Iron:3.66mg
20.32%
Copper:0.38mg
19.04%
Vitamin B1:0.24mg
16.11%
Vitamin B12:0.65µg
10.77%
Vitamin K:10.87µg
10.35%
Vitamin B2:0.15mg
9%
Vitamin B5:0.79mg
7.94%
Zinc:1.06mg
7.09%
Calcium:48.32mg
4.83%
Vitamin A:128.58IU
2.57%
Source:My Recipes