Sautéed Bass with Shiitake Mushroom Sauce

Gluten Free
Dairy Free
Health score
37%
Sautéed Bass with Shiitake Mushroom Sauce
45 min.
4
253kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • teaspoon bottled garlic minced
  • teaspoons canola oil 
  • teaspoon sesame oil dark
  • cup green onions chopped
  • teaspoons bottled ground ginger fresh (such as Spice World)
  • tablespoon juice of lemon 
  • 0.3 cup soya sauce low-sodium
  • 0.1 teaspoon salt 
  • 24 ounce skinned bass fillets 
  • cups shiitake mushroom caps sliced
  • 0.3 cup water 

Equipment

  • frying pan

Directions

  1. Heat canola oil in a large nonstick skillet over medium-high heat.
  2. Sprinkle salt and pepper over fish.
  3. Add fish to pan; cook 2 1/2 minutes on each side or until fish flakes easily with a fork or until desired degree of doneness.
  4. Remove fish from pan; cover and keep warm.
  5. Add mushrooms and sesame oil to pan; saut 2 minutes.
  6. Add ginger and garlic to pan; saut 1 minute.
  7. Add the green onions and remaining ingredients to pan; saut 2 minutes.
  8. Serve with fish.

Nutrition Facts

Calories253kcal
Protein54.45%
Fat27.03%
Carbs18.52%

Properties

Glycemic Index
31.5
Glycemic Load
2.05
Inflammation Score
-7
Nutrition Score
27.993478204893%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Kaempferol
0.34mg
Myricetin
0.02mg
Quercetin
2.71mg

Nutrients percent of daily need

Calories:253.21kcal
12.66%
Fat:7.67g
11.8%
Saturated Fat:1.19g
7.47%
Carbohydrates:11.83g
3.94%
Net Carbohydrates:8.05g
2.93%
Sugar:3.49g
3.88%
Cholesterol:136.08mg
45.36%
Sodium:779.23mg
33.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.78g
69.56%
Vitamin B12:6.5µg
108.3%
Selenium:69.5µg
99.28%
Vitamin K:53.44µg
50.9%
Phosphorus:503.05mg
50.3%
Vitamin B6:0.91mg
45.29%
Vitamin B3:8.38mg
41.88%
Manganese:0.76mg
37.77%
Vitamin B5:3.06mg
30.58%
Magnesium:109.57mg
27.39%
Potassium:926.99mg
26.49%
Vitamin B2:0.36mg
21.07%
Fiber:3.78g
15.12%
Iron:2.71mg
15.03%
Zinc:2.12mg
14.15%
Vitamin B1:0.21mg
14.07%
Folate:53.94µg
13.48%
Copper:0.25mg
12.71%
Vitamin A:403.32IU
8.07%
Vitamin C:6.55mg
7.94%
Calcium:54.95mg
5.49%
Vitamin E:0.57mg
3.83%
Vitamin D:0.45µg
3.01%
Source:My Recipes