Seared Black Sea Bass with Bitter Greens, Fennel, Grapefruit and Feta Salad

Gluten Free
Health score
48%
Seared Black Sea Bass with Bitter Greens, Fennel, Grapefruit and Feta Salad
30 min.
2
450kcal

Suggestions

Ingredients

  • 0.5 cup fennel bulb diced
  • 0.3 cup feta cheese crumbled
  •  ruby grapefruit red
  • cups bitter greens sliced
  • tablespoons kalamata olives pitted
  • servings kosher salt 
  • servings olive oil extra-virgin
  • 0.3  1/4 ruby red grapefruit red juiced
  • 0.3 small onion red thinly sliced
  • 12 ounce sea bass fillets black

Equipment

  • frying pan
  • mixing bowl
  • spatula

Directions

  1. Coat a large saute pan with olive oil and bring to a high heat. Coat the bottom of another smaller saute pan with olive oil.
  2. Sprinkle the fish with salt on both sides. When the large saute pan is screaming hot but not quite smoking, lay the fish fillets in the pan, skin-side down. Do not crowd the pan, you may have to work in batches. After you put the fish in the pan, place the other small saute pan directly on top of the fish fillets. This applies gentle pressure to the fish and forces the skin to have contact with the pan and will create crispy skin. Cook the fish for 3 to 4 minutes, and then remove the top pan. Shake the pan a little to unstick the fish. Use a fish spatula toflip the fish fillets, and cook for 2 more minutes on the other side.
  3. Remove from the pan and serve, or keep warm until the remaining fish is cooked.
  4. In a large mixing bowl, dress the greens, fennel and red onions with olive oil and thegrapefruit juice. Season with salt. Toss in the olive slivers and grapefruit supremes.
  5. Divide the salad between2 serving plates and sprinkle with thefeta. Lean a fish fillet on each salad.
  6. Serve immediately.

Nutrition Facts

Calories450kcal
Protein31.56%
Fat49.19%
Carbs19.25%

Properties

Glycemic Index
74.5
Glycemic Load
4.45
Inflammation Score
-9
Nutrition Score
29.113478222619%

Flavonoids

Eriodictyol
0.23mg
Hesperetin
0.54mg
Naringenin
50.18mg
Apigenin
0.01mg
Luteolin
0.99mg
Isorhamnetin
0.69mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
3.35mg

Nutrients percent of daily need

Calories:449.82kcal
22.49%
Fat:24.86g
38.25%
Saturated Fat:6.34g
39.65%
Carbohydrates:21.89g
7.3%
Net Carbohydrates:18.26g
6.64%
Sugar:12.07g
13.42%
Cholesterol:158.33mg
52.78%
Sodium:743.5mg
32.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.9g
71.79%
Vitamin B12:6.92µg
115.34%
Selenium:66.44µg
94.92%
Vitamin C:60.88mg
73.79%
Vitamin A:2541.97IU
50.84%
Phosphorus:479.5mg
47.95%
Vitamin B6:0.76mg
37.95%
Magnesium:96.98mg
24.25%
Potassium:840.97mg
24.03%
Vitamin B3:4.53mg
22.64%
Vitamin K:22.7µg
21.62%
Calcium:206.03mg
20.6%
Vitamin B5:2.04mg
20.38%
Vitamin B2:0.34mg
20.05%
Vitamin B1:0.3mg
19.79%
Vitamin E:2.69mg
17.96%
Folate:66.82µg
16.71%
Fiber:3.63g
14.53%
Iron:2.27mg
12.63%
Zinc:1.66mg
11.08%
Manganese:0.18mg
9.25%
Copper:0.16mg
7.97%