Sea Bass with Vegetable Melange

Gluten Free
Dairy Free
Very Healthy
Health score
77%
Sea Bass with Vegetable Melange
55 min.
4
197kcal

Suggestions


Indulge in the delightful flavors of our Sea Bass with Vegetable Melange, a dish that perfectly balances health and taste. This gluten-free and dairy-free recipe is not only very healthy but also a feast for the senses, making it an ideal choice for lunch or dinner. With a health score of 77, you can enjoy a meal that nourishes your body without compromising on flavor.

Imagine tender, flaky sea bass paired with a vibrant medley of fresh vegetables, including sweet red bell peppers, crunchy carrots, and succulent zucchini, all enhanced by the zesty brightness of lemon. This dish is a celebration of wholesome ingredients, bringing together the best of the sea and garden in every bite. The addition of aromatic tarragon and fresh parsley elevates the dish, creating a symphony of flavors that will impress your family and friends.

Ready in just 55 minutes, this recipe serves four, making it perfect for a cozy family dinner or a gathering with loved ones. With only 197 calories per serving, you can savor this main course guilt-free. Whether you're a seasoned cook or a kitchen novice, our Sea Bass with Vegetable Melange is easy to prepare and sure to become a favorite in your culinary repertoire. Dive into this deliciously healthy dish and experience the joy of cooking with fresh, nutritious ingredients!

Ingredients

  • tablespoon stick margarine 
  • 0.5 cup onion chopped
  • medium carrots cut into 2x1/4x1/4-inch strips (1 cup)
  • medium bell pepper red cut into 1/4-inch strips
  • small zucchini cut into 2x1/4x1/4-inch strips (1 cup)
  • teaspoon lemon zest grated
  • 0.3 teaspoon salt 
  • 0.1 teaspoon tarragon dried
  • pound fish fillet 
  • tablespoon stick margarine melted
  • tablespoons parsley fresh chopped
  • teaspoon lemon zest grated
  • tablespoon juice of lemon 

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oven to 425°.
  2. Melt 1 tablespoon butter in 10-inch nonstick skillet over medium-high heat. Cook onion and carrots in butter 2 minutes, stirring frequently. Stir in bell pepper. Cook 1 minute, stirring frequently. Stir in zucchini, 1 teaspoon lemon peel, the salt and tarragon. Cook 1 minute, stirring frequently; remove from heat.
  3. Cut fish into 4 serving pieces (skin can be left on). If fish has skin, place fish skin side down in ungreased rectangular baking dish, 11x7x1 1/2 inches.
  4. Mix remaining ingredients; spread over fish. Spoon vegetable mixture around fish.
  5. Bake uncovered 20 to 25 minutes or until fish flakes easily with fork.
  6. Remove skin from fish before serving if desired.

Nutrition Facts

Calories197kcal
Protein47.56%
Fat36.37%
Carbs16.07%

Properties

Glycemic Index
55.71
Glycemic Load
1.89
Inflammation Score
-10
Nutrition Score
22.313913055088%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
4.31mg
Luteolin
0.24mg
Isorhamnetin
1mg
Kaempferol
0.24mg
Myricetin
0.32mg
Quercetin
4.41mg

Nutrients percent of daily need

Calories:197.48kcal
9.87%
Fat:8.19g
12.6%
Saturated Fat:1.96g
12.28%
Carbohydrates:8.14g
2.71%
Net Carbohydrates:5.84g
2.12%
Sugar:4.43g
4.93%
Cholesterol:56.7mg
18.9%
Sodium:300.68mg
13.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.09g
48.19%
Vitamin A:6522.49IU
130.45%
Selenium:47.64µg
68.05%
Vitamin C:52.09mg
63.14%
Vitamin K:41.22µg
39.26%
Vitamin B12:1.8µg
29.98%
Vitamin B3:5.21mg
26.07%
Vitamin D:3.52µg
23.44%
Phosphorus:231.67mg
23.17%
Vitamin B6:0.39mg
19.59%
Potassium:630.59mg
18.02%
Folate:61.74µg
15.44%
Magnesium:46.97mg
11.74%
Manganese:0.21mg
10.3%
Vitamin E:1.42mg
9.44%
Fiber:2.3g
9.21%
Vitamin B2:0.15mg
9.08%
Vitamin B5:0.84mg
8.37%
Vitamin B1:0.11mg
7.29%
Copper:0.13mg
6.62%
Iron:1.16mg
6.46%
Zinc:0.68mg
4.53%
Calcium:40.15mg
4.02%