Sea Bass alla Fiorentina

Dairy Free
Very Healthy
Health score
79%
Sea Bass alla Fiorentina
30 min.
4
522kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground plus more for seasoning fish
  • 14 ounce canned tomatoes crushed canned
  • cups flour all-purpose
  • tablespoon basil leaves fresh chopped
  • tablespoon parsley leaves fresh chopped
  •  garlic cloves chopped
  • tablespoons olive oil extra-virgin
  • 0.3 teaspoon salt plus more for seasoning fish
  • 24 ounce c4 pieces sea bass 
  • 0.5 cup water 

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Watch how to make this recipe.
  2. Season both sides of the fish with salt and pepper.
  3. Put the flour in a shallow bowl, dredge the fish, tapping off the excess flour to create a light coating.
  4. In a medium nonstick fry pan, heat the 3 tablespoons olive oil over medium heat. Cook the fish until golden brown, about 3 minutes per side.
  5. Transfer fish to a plate.
  6. Wipe out the pan with a paper towel and heat the remaining 3 tablespoons olive oil over medium heat.
  7. Add the garlic, tomatoes, water, parsley, 1/4 teaspoon salt, and 1/2 teaspoon pepper and cook at a simmer for 10 minutes.
  8. Add the basil and the fish and heat for 2 minutes.
  9. Serve immediately.

Nutrition Facts

Calories522kcal
Protein29.78%
Fat26.8%
Carbs43.42%

Properties

Glycemic Index
70.5
Glycemic Load
36.79
Inflammation Score
-8
Nutrition Score
30.181304102359%

Flavonoids

Apigenin
2.16mg
Luteolin
0.02mg
Kaempferol
0.02mg
Myricetin
0.18mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:522.34kcal
26.12%
Fat:15.4g
23.69%
Saturated Fat:2.46g
15.37%
Carbohydrates:56.12g
18.71%
Net Carbohydrates:52.27g
19.01%
Sugar:4.58g
5.09%
Cholesterol:136.08mg
45.36%
Sodium:252.37mg
10.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.48g
76.97%
Selenium:84.22µg
120.31%
Vitamin B12:6.5µg
108.3%
Vitamin B1:0.74mg
49.43%
Phosphorus:441.2mg
44.12%
Vitamin B3:8.53mg
42.63%
Folate:145.28µg
36.32%
Manganese:0.73mg
36.28%
Vitamin B6:0.72mg
36.01%
Iron:5.93mg
32.95%
Vitamin K:32.6µg
31.05%
Magnesium:104.57mg
26.14%
Vitamin B2:0.42mg
24.55%
Potassium:816.39mg
23.33%
Vitamin E:2.86mg
19.08%
Vitamin B5:1.85mg
18.5%
Copper:0.34mg
17.22%
Fiber:3.86g
15.42%
Vitamin C:11.26mg
13.65%
Vitamin A:483.84IU
9.68%
Zinc:1.44mg
9.61%
Calcium:81.98mg
8.2%