Sautéed Striped Bass with Summer Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
71%
Sautéed Striped Bass with Summer Vegetables
45 min.
4
256kcal

Suggestions


If you’re looking for a fresh and delightful meal that celebrates the vibrant flavors of summer, look no further than this Sautéed Striped Bass with Summer Vegetables. This dish perfectly showcases the natural taste of striped bass, a mild and flaky fish that pairs wonderfully with an assortment of colorful, crisp vegetables. Whether you’re preparing lunch, dinner, or a special occasion, this recipe brings a touch of elegance that’s sure to impress your family and friends.

Not only is this dish gluten-free and dairy-free, but it’s also packed with nutritious ingredients that promote a healthy lifestyle. The combination of sweet julienne-cut carrots, zucchini, yellow squash, and fennel creates a visually stunning dish that’s as good for the eyes as it is for the taste buds. Aromatic garlic and fresh basil enhance the flavors and give a fragrant finish that will have everyone eagerly awaiting their first bite.

Ready in just 45 minutes, this meal is perfect for busy weeknights or leisurely weekend dinners. With just over 250 calories per serving, it’s a wholesome choice that doesn’t compromise on taste. Dive into a bowl of this sautéed striped bass served over sautéed summer vegetables, and indulge in a dish that captures the essence of healthy, happy eating. Your adventure in culinary delight awaits!

Ingredients

  • 0.3 teaspoon pepper black
  • cup julienne-cut carrot (2 x)
  • 0.5 teaspoon thyme leaves dried
  • 0.8 cup julienne-cut fennel stalks 
  • 0.3 cup basil fresh chopped
  •  garlic cloves minced
  • tablespoon olive oil divided
  • cup onion red vertically sliced
  • 0.5 teaspoon salt divided
  • cup julienne-cut squash yellow (2 x)
  • 24 ounce striped bass fillets 
  • tablespoon citrus champagne vinegar 
  • cup julienne-cut zucchini (2 x)

Equipment

  • frying pan
  • paper towels

Directions

  1. Sprinkle fish with 1/4 teaspoon salt and black pepper.
  2. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot.
  3. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork.
  4. Remove from skillet; keep warm.
  5. Combine 1/4 teaspoon salt, 2 teaspoons oil, squash, and next 8 ingredients (squash through garlic), and toss well. Wipe skillet with paper towels; recoat with cooking spray.
  6. Add vegetable mixture, and saute 4 minutes or until crisp-tender.
  7. Serve fish over vegetables; garnish with basil, if desired.

Nutrition Facts

Calories256kcal
Protein50.42%
Fat27.55%
Carbs22.03%

Properties

Glycemic Index
66.46
Glycemic Load
2.48
Inflammation Score
-10
Nutrition Score
27.05869577242%

Flavonoids

Eriodictyol
0.18mg
Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
2mg
Kaempferol
0.34mg
Myricetin
0.06mg
Quercetin
8.47mg

Nutrients percent of daily need

Calories:256.2kcal
12.81%
Fat:7.78g
11.97%
Saturated Fat:1.43g
8.93%
Carbohydrates:14g
4.67%
Net Carbohydrates:10.76g
3.91%
Sugar:5.43g
6.03%
Cholesterol:136.08mg
45.36%
Sodium:445mg
19.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.04g
64.08%
Vitamin A:9388.93IU
187.78%
Vitamin B12:6.5µg
108.3%
Selenium:63.01µg
90.01%
Phosphorus:396.11mg
39.61%
Vitamin B6:0.75mg
37.29%
Vitamin K:27.06µg
25.78%
Potassium:885.58mg
25.3%
Vitamin C:20.76mg
25.16%
Magnesium:98.3mg
24.58%
Vitamin B3:4.63mg
23.17%
Manganese:0.36mg
18.13%
Vitamin B1:0.27mg
17.73%
Vitamin B5:1.67mg
16.72%
Iron:2.38mg
13.22%
Fiber:3.24g
12.96%
Folate:51.73µg
12.93%
Vitamin E:1.38mg
9.22%
Calcium:85.11mg
8.51%
Copper:0.15mg
7.55%
Vitamin B2:0.13mg
7.42%
Zinc:1.06mg
7.06%
Source:My Recipes