Whitefish with Lemon Vinaigrette

Dairy Free
Very Healthy
Health score
87%
Whitefish with Lemon Vinaigrette
35 min.
6
555kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 15 ounce .5 can cannellini beans drained and rinsed canned
  • 0.3 cup fish broth 
  • servings flour all-purpose for dredging
  • cloves garlic 
  • 0.3 cup juice of lemon fresh
  • teaspoons lemon zest finely grated
  • 0.3 cup olive oil extra-virgin
  • tablespoons olive oil extra-virgin
  • 0.3 cup lightly parsley leaves fresh italian packed
  • 12 ounces radicchio thinly coarsely chopped
  • 0.5 teaspoon salt 
  • servings salt and pepper black freshly ground
  •  shallots thinly sliced
  • 30 ounce whitefish fillets such as tilapia

Equipment

  • frying pan
  • blender

Directions

  1. Heat 2 tablespoons of oil in a heavy large skillet over medium heat.
  2. Add the shallots and saute until tender, about 2 minutes.
  3. Add the radicchio and saute until wilted, about 5 minutes.
  4. Add the beans and broth, and cook until the beans are heated through, stirring often, about 5 minutes. Season the radicchio mixture, to taste, with salt and pepper.
  5. Meanwhile, heat 3 tablespoons of oil in a 14-inch (or 2 smaller) nonstick frying pan over medium-high heat.
  6. Sprinkle the fillets with salt and pepper. Dredge the fillets in flour to coat completely. Shake of the excess flour and fry 3 fillets in each pan until they are golden brown and just cooked through, about 3 minutes per side.
  7. Spoon the radicchio mixture over the center of the plates. Top with the fillets.
  8. Drizzle the vinaigrette over and serve immediately.
  9. Blend the lemon juice, parsley, garlic, lemon zest, salt, and pepper in a blender. With the machine running, gradually blend in the oil. Season the vinaigrette, to taste, with more salt and pepper.

Nutrition Facts

Calories555kcal
Protein27.16%
Fat53.85%
Carbs18.99%

Properties

Glycemic Index
43.67
Glycemic Load
8.39
Inflammation Score
-8
Nutrition Score
29.385652189669%

Flavonoids

Cyanidin
72mg
Delphinidin
4.35mg
Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Apigenin
5.41mg
Luteolin
21.6mg
Kaempferol
0.04mg
Myricetin
0.39mg
Quercetin
17.93mg

Nutrients percent of daily need

Calories:555.33kcal
27.77%
Fat:33.79g
51.98%
Saturated Fat:5.25g
32.82%
Carbohydrates:26.8g
8.93%
Net Carbohydrates:22.04g
8.01%
Sugar:1.87g
2.07%
Cholesterol:77.45mg
25.82%
Sodium:294.36mg
12.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.35g
76.7%
Vitamin K:208.71µg
198.77%
Selenium:69.25µg
98.93%
Vitamin E:6.92mg
46.16%
Vitamin B12:2.45µg
40.79%
Phosphorus:370.25mg
37.03%
Folate:141.22µg
35.3%
Vitamin B3:6.79mg
33.96%
Vitamin D:4.8µg
32.01%
Manganese:0.63mg
31.7%
Potassium:1042.73mg
29.79%
Copper:0.51mg
25.36%
Iron:4.18mg
23.25%
Magnesium:92.14mg
23.04%
Vitamin B6:0.4mg
20.19%
Fiber:4.77g
19.06%
Vitamin C:13.97mg
16.93%
Vitamin B1:0.21mg
14.28%
Zinc:1.81mg
12.04%
Vitamin B5:1.14mg
11.41%
Vitamin B2:0.19mg
10.89%
Calcium:91.75mg
9.18%
Vitamin A:228.44IU
4.57%