Sea Bass Crusted with Moroccan Spices

Gluten Free
Dairy Free
Health score
44%
Sea Bass Crusted with Moroccan Spices
45 min.
4
218kcal

Suggestions

Ingredients

  • teaspoons pepper black freshly ground
  • teaspoon caraway seeds 
  • 0.3 teaspoon pepper red crushed
  • tablespoon cilantro leaves fresh minced
  •  garlic cloves crushed
  • tablespoons ground coriander 
  • teaspoon ground cumin 
  • 0.3 cup juice of lemon fresh
  • tablespoon olive oil 
  • teaspoon paprika 
  • 0.3 teaspoon salt 
  • 24 ounce sea bass fillets ()

Equipment

  • bowl
  • frying pan
  • ziploc bags

Directions

  1. To prepare marinade, combine first 5 ingredients in a large zip-top plastic bag; add fish to bag. Seal and marinate in refrigerator 45 minutes.
  2. Remove fish from bag; discard marinade.
  3. To prepare spice rub, combine coriander and the next 5 ingredients (coriander through salt) in a medium bowl. Rub fish with spice mixture to coat.
  4. Heat the oil in a large nonstick skillet over medium heat.
  5. Add the fish; cook 6 minutes on each side or until the fish flakes easily when tested with a fork.
  6. Garnish with lemon wedges and cilantro, if desired.

Nutrition Facts

Calories218kcal
Protein57.24%
Fat34.25%
Carbs8.51%

Properties

Glycemic Index
28.5
Glycemic Load
0.36
Inflammation Score
-6
Nutrition Score
18.526956516763%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.21mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:217.93kcal
10.9%
Fat:8.26g
12.7%
Saturated Fat:1.42g
8.85%
Carbohydrates:4.62g
1.54%
Net Carbohydrates:2.76g
1%
Sugar:0.49g
0.54%
Cholesterol:136.08mg
45.36%
Sodium:267.75mg
11.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.05g
62.09%
Vitamin B12:6.5µg
108.3%
Selenium:63.27µg
90.38%
Phosphorus:360.59mg
36.06%
Vitamin B6:0.57mg
28.28%
Magnesium:83.7mg
20.93%
Vitamin B3:3.77mg
18.87%
Potassium:535.26mg
15.29%
Iron:2.55mg
14.15%
Manganese:0.27mg
13.7%
Vitamin B5:1.34mg
13.37%
Vitamin B1:0.19mg
12.83%
Vitamin A:457.92IU
9.16%
Vitamin C:7.3mg
8.85%
Fiber:1.86g
7.43%
Calcium:62.51mg
6.25%
Zinc:0.92mg
6.15%
Copper:0.11mg
5.68%
Vitamin E:0.76mg
5.09%
Folate:19.04µg
4.76%
Vitamin B2:0.08mg
4.46%
Vitamin K:4.65µg
4.43%
Source:My Recipes