Sea Bass Provençale

Gluten Free
Dairy Free
Health score
51%
Sea Bass Provençale
45 min.
4
215kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • tablespoon capers 
  • 0.3 cup parsley fresh divided chopped
  •  garlic cloves divided minced
  • 0.3 cup kalamata olives pitted chopped
  • teaspoons juice of lemon fresh
  • tablespoon lemon rind grated
  • teaspoons olive oil 
  • 0.3 teaspoon salt 
  • 24 ounce striped bass fillets 
  • 1.5 cups tomatoes diced
  • 0.3 cup water 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add 1 garlic clove; saut 30 seconds. Stir in tomato, olives, 2 tablespoons parsley, water, and capers, and bring to a boil. Cover, reduce heat to medium, and cook 5 minutes.
  3. Add fillets, and sprinkle with lemon juice, pepper, and salt. Cover and cook 10 minutes or until fish flakes easily when tested with a fork; remove from heat.
  4. Combine 1 garlic clove, 2 tablespoons parsley, and lemon rind. Spoon 2/3 cup tomato mixture onto each of 4 plates; top each portion with 1 fillet, and sprinkle with 1 tablespoon parsley mixture.

Nutrition Facts

Calories215kcal
Protein58.96%
Fat33.59%
Carbs7.45%

Properties

Glycemic Index
33
Glycemic Load
0.76
Inflammation Score
-7
Nutrition Score
21.814347889112%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.41mg
Apigenin
8.08mg
Luteolin
0.11mg
Kaempferol
2.74mg
Myricetin
0.65mg
Quercetin
3.82mg

Nutrients percent of daily need

Calories:214.66kcal
10.73%
Fat:7.87g
12.1%
Saturated Fat:1.4g
8.73%
Carbohydrates:3.93g
1.31%
Net Carbohydrates:2.47g
0.9%
Sugar:1.71g
1.9%
Cholesterol:136.08mg
45.36%
Sodium:499.66mg
21.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.06g
62.13%
Vitamin B12:6.5µg
108.3%
Selenium:62.45µg
89.21%
Vitamin K:68µg
64.76%
Phosphorus:355.9mg
35.59%
Vitamin B6:0.58mg
29.25%
Vitamin B3:4.01mg
20.06%
Magnesium:79.07mg
19.77%
Vitamin A:983.12IU
19.66%
Vitamin C:16.1mg
19.51%
Potassium:606.87mg
17.34%
Vitamin B5:1.36mg
13.62%
Vitamin B1:0.2mg
13.42%
Iron:1.96mg
10.92%
Folate:30.95µg
7.74%
Vitamin E:1.07mg
7.16%
Manganese:0.14mg
6.92%
Copper:0.12mg
6.13%
Fiber:1.46g
5.84%
Zinc:0.85mg
5.68%
Calcium:48.91mg
4.89%
Vitamin B2:0.07mg
4.26%
Source:My Recipes