Striped Bass with Fennel over Sautéed Spinach

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Striped Bass with Fennel over Sautéed Spinach
45 min.
8
99kcal

Suggestions


If you're looking for a dish that not only delights your taste buds but also promotes a healthy lifestyle, look no further than this delightful Striped Bass with Fennel over Sautéed Spinach. Packed with nutrients and bursting with flavor, this gluten-free and dairy-free recipe offers a perfect balance of protein, healthy fats, and vibrant vegetables, making it an ideal choice for any meal occasion.

Imagine succulent striped bass fillets, expertly grilled to perfection, paired with a tantalizing fennel relish that adds a fragrant anise note. The sweetness of the baked fennel and the briny pop of capers create a dance of flavors that will impress even the most discerning palates. All of this is elegantly set atop a bed of sautéed spinach, infused with garlic and seasoned just right.

Ready in just 45 minutes and serving up to eight people, this dish is perfect for gatherings or a cozy family dinner. At only 99 calories per serving, you can indulge without any guilt, making it a great choice for snacking or as a light appetizer. Plus, with its vibrant colors and beautiful presentation, it’s sure to turn any meal into a special occasion.

Join us in exploring this scrumptious recipe that marries health and flavor in every bite. It’s time to elevate your culinary repertoire and savor the goodness of the sea and garden!

Ingredients

  • tablespoon balsamic vinegar 
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon pepper black freshly ground
  • teaspoons capers drained
  • pound fennel bulb diced
  •  garlic cloves thinly sliced
  • teaspoons olive oil 
  • cups onion diced red
  • 0.5 teaspoon salt 
  • pounds pkt spinach fresh trimmed
  • ounce striped bass fillets skinless
  • teaspoons sugar 

Equipment

  • bowl
  • frying pan
  • oven
  • grill
  • dutch oven

Directions

  1. Preheat oven to 45
  2. To prepare relish, combine first 5 ingredients, tossing well to coat. Arrange fennel mixture in a single layer on a jelly-roll pan coated with cooking spray.
  3. Bake at 450 for 30 minutes or until lightly browned, stirring once.
  4. Place fennel mixture in a bowl; stir in sugar, capers, and vinegar.
  5. Preheat grill to medium-high heat.
  6. To prepare fish, place striped bass fillets on grill rack coated with cooking spray.
  7. Brush fillets evenly with 2 teaspoons olive oil; sprinkle evenly with 1/2 teaspoon salt and 1/2 teaspoon pepper. Grill fish 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Keep warm.
  8. To prepare spinach, heat 2 teaspoons oil in a Dutch oven over medium-high heat.
  9. Add garlic; cook 2 minutes or until golden, stirring frequently.
  10. Add half of spinach, and cook 1 minute, stirring constantly.
  11. Add remaining spinach; cook 2 minutes or until wilted, stirring frequently.
  12. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  13. Place 1/2 cup spinach mixture on each of 8 plates; top each with 1 fillet and about 1/4 cup relish.

Nutrition Facts

Calories99kcal
Protein30.53%
Fat17.43%
Carbs52.04%

Properties

Glycemic Index
39.76
Glycemic Load
3.52
Inflammation Score
-10
Nutrition Score
27.064782432888%

Flavonoids

Eriodictyol
0.61mg
Luteolin
0.85mg
Isorhamnetin
2mg
Kaempferol
8.16mg
Myricetin
0.45mg
Quercetin
13.65mg

Nutrients percent of daily need

Calories:98.67kcal
4.93%
Fat:2.12g
3.26%
Saturated Fat:0.39g
2.44%
Carbohydrates:14.22g
4.74%
Net Carbohydrates:9.17g
3.34%
Sugar:5.72g
6.36%
Cholesterol:17.01mg
5.67%
Sodium:295.44mg
12.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.34g
16.68%
Vitamin K:584.55µg
556.71%
Vitamin A:10731.17IU
214.62%
Manganese:1.25mg
62.26%
Folate:245.03µg
61.26%
Vitamin C:42.35mg
51.34%
Potassium:994.34mg
28.41%
Magnesium:113.02mg
28.26%
Iron:3.84mg
21.31%
Fiber:5.04g
20.17%
Vitamin B6:0.39mg
19.41%
Vitamin E:2.79mg
18.61%
Calcium:158.19mg
15.82%
Vitamin B2:0.25mg
14.9%
Phosphorus:141.78mg
14.18%
Selenium:9.83µg
14.05%
Vitamin B12:0.81µg
13.54%
Copper:0.22mg
10.94%
Vitamin B1:0.14mg
9.24%
Vitamin B3:1.7mg
8.49%
Zinc:0.9mg
6%
Vitamin B5:0.43mg
4.3%
Source:My Recipes