Sablefish with Mild Mustard Glace

Gluten Free
Dairy Free
Health score
9%
Sablefish with Mild Mustard Glace
25 min.
4
141kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • teaspoon cider vinegar 
  • 1.5 ounce roasted chicken demi-glace (such as More Than Gourmet)
  • 0.8 teaspoon mustard dry
  •  garlic cloves crushed
  • tablespoon green onions thinly sliced
  • 0.3 teaspoon kosher salt 
  • 24 ounce sablefish fillets 
  • 0.8 cup water divided

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • sieve

Directions

  1. Heat a small saucepan over medium-high heat. Coat pan with cooking spray.
  2. Add garlic; saut 30 seconds or until garlic becomes fragrant, stirring constantly.
  3. Add 1/2 cup water; bring to a simmer.
  4. Add demi-glace, stirring with a whisk until combined.
  5. Combine remaining 1/4 cup water and mustard, stirring with a whisk until mustard dissolves. Stir mustard mixture, vinegar, and 1/4 teaspoon pepper into glace mixture; bring to a boil. Reduce heat, and simmer 3 minutes; strain through a fine sieve over a bowl. Discard solids; keep glace warm.
  6. Heat a large heavy skillet over medium-high heat.
  7. Sprinkle remaining 1/4 teaspoon pepper and salt evenly over fish.
  8. Add fish to pan; cook 2 1/2 minutes. Reduce heat to medium; turn fish, and cook 7 minutes or until desired degree of doneness.
  9. Sprinkle with green onions, and serve with glace.

Nutrition Facts

Calories141kcal
Protein86.82%
Fat10.53%
Carbs2.65%

Properties

Glycemic Index
33.5
Glycemic Load
0.2
Inflammation Score
-2
Nutrition Score
11.852608807709%

Flavonoids

Kaempferol
0.02mg
Myricetin
0.02mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:140.63kcal
7.03%
Fat:1.56g
2.39%
Saturated Fat:0.35g
2.19%
Carbohydrates:0.88g
0.29%
Net Carbohydrates:0.7g
0.26%
Sugar:0.08g
0.09%
Cholesterol:87.92mg
29.31%
Sodium:671.58mg
29.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.88g
57.76%
Selenium:42.58µg
60.83%
Vitamin B12:3.4µg
56.65%
Phosphorus:504.83mg
50.48%
Vitamin B3:2.74mg
13.7%
Vitamin B6:0.26mg
13.22%
Potassium:441.26mg
12.61%
Magnesium:39.25mg
9.81%
Vitamin E:0.95mg
6.33%
Vitamin B5:0.62mg
6.2%
Vitamin D:0.85µg
5.67%
Vitamin B2:0.1mg
5.67%
Zinc:0.74mg
4.95%
Manganese:0.09mg
4.71%
Vitamin B1:0.07mg
4.66%
Folate:14.09µg
3.52%
Vitamin K:3.56µg
3.39%
Copper:0.06mg
2.86%
Iron:0.51mg
2.84%
Calcium:22.29mg
2.23%
Source:My Recipes