Tuscan Baked Fish
1 serving of tuscan baked fish contains 186 Calories. The macronutrient breakdown is 22% carbs, 26% fat, and 51% protein. This is a good source of protein (45% of your Daily Value), potassium (15% of your Daily Value), and vitamin b6 (28% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 12 minutes
- Cook Time
- 28 minutes
Ingredients
Directions
- Preheat oven to 375 degrees F.
- In a large oven proof pan, heat olive oil until shimmery on medium-high.
- Add in diced onion, cook about 8 minutes, until soft and slightly browned.
- Add diced tomatoes, herbs, and capers.
- Sitr around and let reduce slightly, about five minutes.
- Add fish to pan and season with salt and pepper.
- Pop in oven and bake about 15 minutes- until fish is flaky and white. This cooking time depends on the size of your filets and your oven; check after 8 minutes, and then again after 12. Enjoy!
Nutrition Facts
For 1 serving of tuscan baked fish (258g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 186 | |
| Fats | 6g | 7% |
| Saturated fats | 1g | 6% |
| Trans fats | 0g | |
| Cholesterol | 57mg | 19% |
| Sodium | 455mg | 20% |
| Carbs | 11g | 4% |
| Net carbs | 8g | |
| Fiber | 3g | 10% |
| Sugar | 6g | |
| Protein | 25g | |
| Calcium | 61mg | 6% |
| Iron | 2mg | 29% |
| Potassium | 701mg | 15% |
| Vitamin D | 4μg | 23% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 159μg | |
| Caffeine | 0mg | |
| Choline | 64mg | 12% |
| Copper | 0.3mg | 34% |
| Fluoride | 0.3μg | |
| Folate (B9) | 49μg | 12% |
| Lycopene | 5425μg | |
| Magnesium | 58mg | 14% |
| Manganese | 0.3mg | 12% |
| Niacin | 6mg | 36% |
| Pantothenic acid | 1mg | 17% |
| Phosphorus | 236mg | 34% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 10% |
| Selenium | 48μg | 88% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 11% |
| Vitamin A IU | 266IU | |
| Vitamin A | 14μg | 2% |
| Vitamin B12 | 2μg | 74% |
| Vitamin B6 | 0.4mg | 28% |
| Vitamin C | 12mg | 14% |
| Vitamin D IU | 141IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 4μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 14μg | 12% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0.3g | |
| Glucose | 3g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 6% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
Similar Foods
Fish Burger http://www.bodybuilding.com/fun/robert-irvine-vs-kevin-alexander-fit-men-cook-off.html#three
