Broiled Arctic Char with Basil Sauce and Tomato

Broiled Arctic Char with Basil Sauce and Tomato
Fat 76%Carbs 11%Protein 12%
Percent Calories

1 serving of broiled arctic char with basil sauce and tomato contains 588 Calories. The macronutrient breakdown is 11% carbs, 76% fat, and 12% protein. This is a good source of protein (34% of your Daily Value), fiber (24% of your Daily Value), and potassium (17% of your Daily Value).

Makes
1 serving
Prep Time
15 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Cut tomato into 1/3-inch thick slices. Cut lemon into wedges. Mince garlic.
  2. Blanch basil in a 1-quart saucepan of boiling water 15 seconds, then transfer with a slotted spoon to a bowl of ice and cold water to stop cooking. Squeeze excess liquid from basil and pure in a blender with garlic, salt, and 3 tablespoons oil.
  3. Preheat broiler. Line rack of a small broiler pan with foil, then oil foil.
  4. Stir together brown sugar and vinegar until sugar is dissolved, then overlap tomato slices on a large plate and drizzle with vinegar mixture. Season with salt.
  5. Put fish, skin side down, on pan, then season with salt and pepper and drizzle with remaining 1/2 tablespoon oil. Broil fish about 3 inches from heat (without turning) until just cooked through, 6 to 8 minutes.
  6. Put fish on top of tomatoes and spoon basil sauce on top. Serve with lemon.

Nutrition Facts

For 1 serving of broiled arctic char with basil sauce and tomato (377g)

NutrientValue%DV
Calories588
Fats53g 68%
Saturated fats7g 37%
Trans fats0g
Cholesterol46mg 15%
Sodium343mg 15%
Carbs18g 7%
Net carbs11g
Fiber7g 24%
Sugar4g
Protein19g
Calcium137mg 14%
Iron3mg 37%
Potassium776mg 17%
Vitamin D3μg 21%
Vitamins and Minerals
Alpha carotene124μg
Beta carotene929μg
Caffeine0mg
Choline61mg 11%
Copper1mg 59%
Fluoride3μg
Folate (B9)37μg 9%
Lycopene3165μg
Magnesium52mg 12%
Manganese1mg 43%
Niacin5mg 29%
Pantothenic acid2mg 39%
Phosphorus247mg 35%
Retinol13μg
Riboflavin (B2)0.3mg 26%
Selenium10μg 18%
Theobromine0mg
Thiamine0.3mg 28%
Vitamin A IU1735IU
Vitamin A99μg 11%
Vitamin B126μg 256%
Vitamin B60.4mg 29%
Vitamin C103mg 114%
Vitamin D IU122IU
Vitamin D20μg
Vitamin D33μg
Vitamin E8mg 52%
Vitamin K88μg 73%
Zinc1mg 9%
Sugars
Sugar4g
Sucrose1g
Glucose2g
Fructose2g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats7g 37%
Monounsaturated fats37g
Polyunsaturated fats6g
Trans fats0g
Fatty Acids
Total omega 31g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.4g
Eicosapentaenoic Acid (EPA)0.2g
Docosapentaenoic Acid (DPA)0.2g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine0.5g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine2g
Methionine0.5g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g

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