Smoky-Spicy Bass

Gluten Free
Dairy Free
Health score
6%
Smoky-Spicy Bass
15 min.
4
163kcal

Suggestions

Ingredients

  • fillet bass black
  • 0.3 teaspoon cayenne pepper 
  • teaspoon coriander 
  • 1.5 teaspoons sea salt 
  • 1.5 teaspoons granulated onion 
  • servings lemon wedges for garnish
  • teaspoon mustard dried
  • leaves parsley chopped for garnish
  • servings salt and pepper black freshly ground
  • tablespoon paprika smoked sweet
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • oven
  • knife

Directions

  1. Preheat the oven to 250 degrees F.
  2. Heat a cast iron skillet over medium-high to high heat. Put a platter in the oven to warm.
  3. Combine all the spices in a small bowl. Score the skin of the fish with several shallow hash marks using a very sharp knife. Season the fish on both sides with lots of salt and pepper, to taste, and rub both sides with spices.
  4. Add the oil to the hot pan and cook the fish in 2 batches, until firm, about 4 minutes on each side.
  5. Transfer the fillets to the warm platter.
  6. Serve with lemon wedges and garnish with parsley or chives.

Nutrition Facts

Calories163kcal
Protein38.07%
Fat55.39%
Carbs6.54%

Properties

Glycemic Index
51.38
Glycemic Load
0.13
Inflammation Score
-6
Nutrition Score
9.9304348696833%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
0.54mg
Luteolin
0.02mg
Myricetin
0.04mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:163.18kcal
8.16%
Fat:10.03g
15.43%
Saturated Fat:1.7g
10.65%
Carbohydrates:2.67g
0.89%
Net Carbohydrates:1.69g
0.62%
Sugar:0.32g
0.35%
Cholesterol:53.72mg
17.91%
Sodium:71.69mg
3.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.51g
31.02%
Manganese:0.77mg
38.61%
Vitamin B12:1.58µg
26.33%
Vitamin A:1017.36IU
20.35%
Vitamin K:18.41µg
17.53%
Phosphorus:172.76mg
17.28%
Selenium:10.89µg
15.55%
Potassium:350.57mg
10.02%
Iron:1.7mg
9.46%
Vitamin B6:0.16mg
8.08%
Vitamin E:1.12mg
7.48%
Magnesium:29.7mg
7.43%
Calcium:73.01mg
7.3%
Vitamin B5:0.66mg
6.58%
Vitamin B3:1.2mg
5.99%
Vitamin B1:0.08mg
5.12%
Vitamin B2:0.08mg
4.99%
Copper:0.1mg
4.99%
Zinc:0.67mg
4.46%
Fiber:0.98g
3.9%
Folate:14.46µg
3.61%
Vitamin C:2.75mg
3.34%