Scallion Crusted Artic Char

Scallion Crusted Artic Char
Fat 50%Protein 47%
Percent Calories

1 serving of scallion crusted artic char contains 290 Calories. The macronutrient breakdown is 3% carbs, 50% fat, and 47% protein. This is a good source of protein (60% of your Daily Value), vitamin d (41% of your Daily Value), and potassium (14% of your Daily Value).

Makes
2 servings
Prep Time
10 minutes
Cook Time
20 minutes

Ingredients

  • Trout

    Fish, mixed species, raw

    4 fillet or 316g

  • Mayonnaise

    Regular, with salt

    1 tbsp or 14g

  • Scallions

    Spring onions or scallions (includes tops and bulb), raw

    4 medium or 60g

Directions

  1. Preheat broiler. Line the rack of a broiler pan with foil.
  2. Finely chop the scallions and mix with the mayonnaise. Pat the fillets dry and place them, skin sides down, on the broiler pan. Season each fillet with a generous pinch of salt and pepper, then spread the scallion mixture evenly over the tops.
  3. Broil 3 to 4 inches from the heat until the scallions are slightly charred and the fish is just cooked through, about 8 minutes.

Nutrition Facts

For 1 serving of scallion crusted artic char (195g)

NutrientValue%DV
Calories290
Fats16g 20%
Saturated fats3g 13%
Trans fats0g
Cholesterol95mg 32%
Sodium131mg 6%
Carbs2g 1%
Net carbs1g
Fiber1g 3%
Sugar1g
Protein33g
Calcium90mg 9%
Iron3mg 36%
Potassium655mg 14%
Vitamin D6μg 41%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene180μg
Caffeine0mg
Choline107mg 19%
Copper0.3mg 35%
Fluoride0μg
Folate (B9)40μg 10%
Lycopene0μg
Magnesium41mg 10%
Manganese1mg 60%
Niacin7mg 45%
Pantothenic acid3mg 62%
Phosphorus400mg 57%
Retinol28μg
Riboflavin (B2)1mg 42%
Selenium20μg 37%
Theobromine0mg
Thiamine1mg 47%
Vitamin A IU394IU
Vitamin A43μg 5%
Vitamin B1212μg 513%
Vitamin B60.3mg 25%
Vitamin C6mg 7%
Vitamin D IU245IU
Vitamin D20μg
Vitamin D36μg
Vitamin E1mg 5%
Vitamin K73μg 61%
Zinc1mg 11%
Sugars
Sugar1g
Sucrose0g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats3g 13%
Monounsaturated fats6g
Polyunsaturated fats5g
Trans fats0g
Fatty Acids
Total omega 32g
Total omega 63g
Alpha Linolenic Acid (ALA)0.4g
Docosahexaenoic Acid (DHA)1g
Eicosapentaenoic Acid (EPA)0.3g
Docosapentaenoic Acid (DPA)0.3g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid3g
Cystine0.4g
Glutamic acid5g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.4g
Tyrosine1g
Valine2g

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