Snapper Provençale

Gluten Free
Dairy Free
Health score
46%
Snapper Provençale
31 min.
4
229kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • tablespoons capers 
  • tablespoons basil fresh chopped
  •  garlic clove minced
  • 0.3 cup kalamata olives pitted chopped
  • 0.5 teaspoon kosher salt 
  • 0.5 cup mushrooms sliced
  • tablespoon olive oil divided
  • 0.5 cup onion chopped ()
  • 24 ounce fish fillet white firm
  • large tomatoes chopped

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 42
  2. Place fish in an 11 x 7-inch baking dish coated with cooking spray; drizzle with 1 tablespoon oil, and sprinkle with salt and pepper.
  3. Bake at 425 for 20 minutes or until fish flakes easily when tested with a fork.
  4. While fish bakes, heat remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat.
  5. Add onion, mushrooms, and garlic; saut 5 minutes or until tender.
  6. Add tomato, olives, and capers. Cook, uncovered, 3 minutes or until thoroughly heated, stirring frequently. Spoon mixture over cooked fish, and sprinkle with basil.

Nutrition Facts

Calories229kcal
Protein60.69%
Fat30.37%
Carbs8.94%

Properties

Glycemic Index
57.25
Glycemic Load
1.14
Inflammation Score
-7
Nutrition Score
18.969130308732%

Flavonoids

Naringenin
0.31mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
1mg
Kaempferol
5.43mg
Myricetin
0.09mg
Quercetin
11.25mg

Nutrients percent of daily need

Calories:229.31kcal
11.47%
Fat:7.89g
12.14%
Saturated Fat:1.69g
10.57%
Carbohydrates:5.23g
1.74%
Net Carbohydrates:3.71g
1.35%
Sugar:2.36g
2.63%
Cholesterol:85.05mg
28.35%
Sodium:625.61mg
27.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.48g
70.96%
Selenium:72.67µg
103.81%
Vitamin B12:2.69µg
44.87%
Vitamin B3:7.43mg
37.17%
Vitamin D:5.3µg
35.31%
Phosphorus:320.19mg
32.02%
Potassium:706.41mg
20.18%
Vitamin B6:0.37mg
18.64%
Magnesium:57.71mg
14.43%
Folate:55.43µg
13.86%
Vitamin K:13.85µg
13.19%
Vitamin E:1.8mg
12.03%
Copper:0.24mg
11.87%
Manganese:0.22mg
10.93%
Vitamin B5:1.09mg
10.91%
Vitamin C:8.79mg
10.65%
Vitamin B2:0.18mg
10.5%
Vitamin A:472.35IU
9.45%
Iron:1.39mg
7.72%
Vitamin B1:0.11mg
7.44%
Fiber:1.52g
6.09%
Zinc:0.78mg
5.2%
Calcium:38.31mg
3.83%
Source:My Recipes