Thai Roasted Green Fish

Gluten Free
Dairy Free
Low Fod Map
Health score
20%
Thai Roasted Green Fish
50 min.
6
292kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • tablespoons canola oil 
  • teaspoon fish sauce 
  • 0.5 cup cilantro leaves fresh loosely packed soft (leaves and stems)
  • 0.5 cup mint leaves fresh loosely packed
  • teaspoon brown sugar light
  • tablespoon juice of lime for later ( half a lime, save the other half )
  • teaspoon pepper flakes red crushed
  • 0.5 teaspoon sesame oil toasted
  • pound bass fillets whole

Equipment

  • food processor
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat the oven to 450 degrees F. Line a large baking sheet with foil or parchment.
  2. In a food processor, whizz up the lime juice, cilantro, mint, fish sauce, sesame oil, brown sugar, red pepper flakes, pepper, and oil.
  3. Cut 4 to 5 slits on each side of the fish, almost down to the bone.
  4. Divide the cilantro paste in half. Rub 1 portion of the paste all over fish, especially into the slits and the cavity of the fish. Reserve the other half for serving.
  5. Take a large piece of foil and form a loose ball. Stuff it into the cavity so that you can make the fish "sit" on the baking sheet, belly facing down, ridge of the fish's back facing the ceiling. It'll look as if the fish is swimming on the baking sheet!
  6. Bake until the eyes turn solid white and the flesh flakes easily, 15 to 20 minutes, depending on the size of the fish.
  7. Taste the leftover marinade, and add juice from the other half of the lime.
  8. Serve marinade on the side with the fish.

Nutrition Facts

Calories292kcal
Protein57.17%
Fat40.38%
Carbs2.45%

Properties

Glycemic Index
10.67
Glycemic Load
0.02
Inflammation Score
-6
Nutrition Score
19.954782651818%

Flavonoids

Eriodictyol
1.21mg
Hesperetin
0.61mg
Naringenin
0.01mg
Apigenin
0.2mg
Luteolin
0.47mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:292.45kcal
14.62%
Fat:12.71g
19.56%
Saturated Fat:1.73g
10.82%
Carbohydrates:1.74g
0.58%
Net Carbohydrates:1.25g
0.45%
Sugar:0.76g
0.85%
Cholesterol:181.44mg
60.48%
Sodium:242.49mg
10.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.5g
80.99%
Vitamin B12:8.67µg
144.47%
Selenium:82.97µg
118.52%
Phosphorus:454.04mg
45.4%
Vitamin B6:0.7mg
34.98%
Vitamin B3:4.91mg
24.54%
Magnesium:96.74mg
24.19%
Potassium:623.4mg
17.81%
Vitamin B5:1.73mg
17.31%
Vitamin B1:0.23mg
15.5%
Iron:2.2mg
12.23%
Vitamin A:554.14IU
11.08%
Vitamin E:1.4mg
9.31%
Vitamin K:9.7µg
9.24%
Folate:26.39µg
6.6%
Zinc:0.98mg
6.5%
Manganese:0.11mg
5.27%
Vitamin B2:0.08mg
4.97%
Calcium:46.9mg
4.69%
Copper:0.09mg
4.59%
Vitamin C:2.31mg
2.8%
Fiber:0.49g
1.95%