Skewered Sea Bass with Spinach Pesto and Mango Salsa

Gluten Free
Very Healthy
Health score
100%
Skewered Sea Bass with Spinach Pesto and Mango Salsa
35 min.
4
693kcal

Suggestions

Ingredients

  • 0.5 pound baby spinach leaves 
  •  basil leaves thinly sliced
  • 10  cherry tomatoes finely chopped
  • cup olive oil extra virgin divided bertolli®
  • cloves garlic divided
  •  green onions sliced
  •  semi-ripe mangoes julienned
  •  mint leaves finely chopped
  • 0.3 cup parmesan cheese grated
  • cup pinenuts 
  • pounds sea bass cut into 1-inch pieces

Equipment

  • food processor
  • bowl
  • baking pan
  • grill
  • skewers

Directions

  1. Finely chop 1 clove garlic.
  2. Combine 1/2 cup Bertolli® Extra Virgin Olive Oil, mint and chopped garlic in large nonaluminum baking dish.
  3. Add sea bass; gently toss to coat. Cover and marinate in refrigerator up to 1 hour.
  4. Meanwhile, combine mangos, tomatoes, onions and basil in large bowl. Cover and refrigerate until ready to serve.
  5. Process spinach, remaining 3 cloves garlic, pine nuts, remaining 1/2 cup Olive Oil and cheese in food processor until smooth; set aside.
  6. Remove sea bass from marinade, discarding marinade. Skewer sea bass, then grill or broil, turning occasionally, 5 minutes or until sea bass flakes with a fork.
  7. Serve sea bass with pesto and mango salsa.

Nutrition Facts

Calories693kcal
Protein28.19%
Fat52.58%
Carbs19.23%

Properties

Glycemic Index
53.94
Glycemic Load
11.54
Inflammation Score
-10
Nutrition Score
52.146956690628%

Flavonoids

Cyanidin
0.16mg
Delphinidin
0.03mg
Pelargonidin
0.03mg
Catechin
2.67mg
Eriodictyol
0.46mg
Hesperetin
0.15mg
Apigenin
0.14mg
Luteolin
0.71mg
Kaempferol
3.79mg
Myricetin
0.37mg
Quercetin
3.27mg

Nutrients percent of daily need

Calories:692.55kcal
34.63%
Fat:41.83g
64.35%
Saturated Fat:5.46g
34.11%
Carbohydrates:34.41g
11.47%
Net Carbohydrates:28.76g
10.46%
Sugar:23.97g
26.63%
Cholesterol:186.87mg
62.29%
Sodium:319.99mg
13.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.45g
100.9%
Vitamin K:320.94µg
305.65%
Manganese:3.77mg
188.46%
Vitamin A:7622.59IU
152.45%
Vitamin B12:8.75µg
145.8%
Selenium:87.59µg
125.13%
Vitamin C:85.5mg
103.64%
Phosphorus:754.64mg
75.46%
Magnesium:245.61mg
61.4%
Vitamin B6:1.11mg
55.41%
Folate:220.57µg
55.14%
Vitamin E:7.56mg
50.42%
Potassium:1508.16mg
43.09%
Copper:0.82mg
41.08%
Vitamin B3:8.02mg
40.09%
Iron:6.19mg
34.4%
Vitamin B1:0.47mg
31.2%
Zinc:3.95mg
26.34%
Vitamin B5:2.26mg
22.62%
Fiber:5.66g
22.62%
Vitamin B2:0.36mg
20.93%
Calcium:189.66mg
18.97%
Source:Allrecipes