Snapper with Fennel, Onion and Tomato

Gluten Free
Health score
18%
Snapper with Fennel, Onion and Tomato
40 min.
4
290kcal

Suggestions

Ingredients

  • small pats butter 
  • 0.5 cup chicken stock see 
  •  bulb fennel cored very thin cut into wedges
  • teaspoon herbs de provence 
  •  juice of lemon juiced
  • servings lemon wedges for squeezing
  • tablespoons olive oil 
  • servings salt and pepper black freshly ground
  •  tomatoes cut into small wedges
  • 16 ounce fish fillets white mild fish
  • 0.5 cup white wine 
  • small onions yellow with the grain sliced

Equipment

  • frying pan
  • oven

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 400 degrees F.
  3. Pat the fish dry and sprinkle with salt and pepper. In a large oven-safe saute pan, heat the olive oil over medium heat and cook the onions and fennel until tender and golden, 8 to 10 minutes.
  4. Add the tomatoes and herbes de Provence and cook until the tomatoes begin to soften, another 5 minutes. Increase the heat to high and deglaze the pan with the wine, chicken stock and lemon juice and let bubble for 1 minute.
  5. Nestle the fish fillets into the pan, sprinkle with salt and pepper and top each with a pat of butter.
  6. Place into the oven and cook until the fish is cooked through, 8 to 10 minutes.
  7. Broil just until a bit crusty, about 1 more minute. Squeeze lemon juice on the fish and serve.

Nutrition Facts

Calories290kcal
Protein36.53%
Fat45.25%
Carbs18.22%

Properties

Glycemic Index
58.13
Glycemic Load
2.6
Inflammation Score
-7
Nutrition Score
19.253912759864%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
1.21mg
Hesperetin
1.48mg
Naringenin
0.64mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
1.75mg
Kaempferol
0.29mg
Myricetin
0.1mg
Quercetin
7.65mg

Nutrients percent of daily need

Calories:290.34kcal
14.52%
Fat:13.92g
21.41%
Saturated Fat:2.82g
17.62%
Carbohydrates:12.61g
4.2%
Net Carbohydrates:9.29g
3.38%
Sugar:6.38g
7.09%
Cholesterol:59.75mg
19.92%
Sodium:145.15mg
6.31%
Alcohol:3.09g
100%
Alcohol %:1.12%
100%
Protein:25.28g
50.56%
Selenium:48.71µg
69.59%
Vitamin K:54.35µg
51.76%
Vitamin B12:1.79µg
29.89%
Vitamin B3:5.73mg
28.67%
Vitamin C:21.65mg
26.25%
Phosphorus:262.1mg
26.21%
Potassium:847.12mg
24.2%
Vitamin D:3.52µg
23.44%
Vitamin E:2.71mg
18.06%
Vitamin B6:0.34mg
17.08%
Manganese:0.34mg
16.88%
Folate:63.03µg
15.76%
Magnesium:56.3mg
14.07%
Fiber:3.31g
13.26%
Vitamin A:627.99IU
12.56%
Iron:1.84mg
10.2%
Copper:0.2mg
9.8%
Vitamin B2:0.14mg
8.48%
Vitamin B5:0.81mg
8.13%
Vitamin B1:0.11mg
7.12%
Calcium:64.03mg
6.4%
Zinc:0.76mg
5.03%