Zucchini-Wrapped Fish Fillets
1 serving of zucchini-wrapped fish fillets contains 681 Calories. The macronutrient breakdown is 3% carbs, 48% fat, and 48% protein. This is a good source of protein (144% of your Daily Value), potassium (50% of your Daily Value), and iron (48% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 25 minutes
Ingredients
Directions
- PREPARATION: Trim zucchini. Skin fish.
- Shave zucchini lengthwise into very thin ribbons with peeler.
- For each piece of fish, arrange about 5 slices of zucchini on a work surface, side by side, overlapping each slice by half. Brush zucchini with oil, then lightly season with salt and pepper. Lay 2 basil leaves across center of each group of zucchini slices.
- Pat fish dry, then sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper (total) and arrange crosswise on zucchini, covering basil leaves. Top each piece of fish with 2 basil leaves, then wrap zucchini around fish, overlapping ends.
- Put 1 tablespoon oil in a 12-inch nonstick skillet and swirl to coat bottom, then arrange fish, seam sides down, in oil. Lightly brush tops of zucchini and fish with oil.
- Cover skillet and cook fish over medium heat, without turning, until barely cooked through, 6 to 9 minutes, depending on thickness of fillets (fish will continue to cook from residual heat).
- Transfer fish to plates, then stir lemon juice and remaining 2 tablespoons oil into juices in skillet and season sauce with salt and pepper. Drizzle sauce over fish.
Nutrition Facts
For 1 serving of zucchini-wrapped fish fillets (573g)
Nutrient | Value | %DV |
---|---|---|
Calories | 681 | |
Fats | 36g | 46% |
Saturated fats | 5g | 27% |
Trans fats | 0g | |
Cholesterol | 218mg | 73% |
Sodium | 187mg | 8% |
Carbs | 5g | 2% |
Net carbs | 4g | |
Fiber | 2g | 6% |
Sugar | 4g | |
Protein | 81g | |
Calcium | 77mg | 8% |
Iron | 4mg | 48% |
Potassium | 2372mg | 50% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 257μg | |
Caffeine | 0mg | |
Choline | 16mg | 3% |
Copper | 1mg | 115% |
Fluoride | 0μg | |
Folate (B9) | 140μg | 35% |
Lycopene | 0μg | |
Magnesium | 145mg | 35% |
Manganese | 0.3mg | 15% |
Niacin | 32mg | 199% |
Pantothenic acid | 7mg | 139% |
Phosphorus | 855mg | 122% |
Retinol | 48μg | |
Riboflavin (B2) | 2mg | 128% |
Selenium | 145μg | 263% |
Theobromine | 0mg | |
Thiamine | 1mg | 81% |
Vitamin A IU | 587IU | |
Vitamin A | 69μg | 8% |
Vitamin B12 | 13μg | 526% |
Vitamin B6 | 3mg | 269% |
Vitamin C | 31mg | 34% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 2mg | 11% |
Vitamin K | 21μg | 18% |
Zinc | 3mg | 28% |
Sugars | ||
Sugar | 4g | |
Sucrose | 0.1g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 5g | 27% |
Monounsaturated fats | 16g | |
Polyunsaturated fats | 11g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 7g | |
Total omega 6 | 0.1g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 4g | |
Eicosapentaenoic Acid (EPA) | 1g | |
Docosapentaenoic Acid (DPA) | 1g | |
Amino Acids | ||
Alanine | 5g | |
Arginine | 5g | |
Aspartic acid | 8g | |
Cystine | 1g | |
Glutamic acid | 12g | |
Glycine | 4g | |
Histidine | 2g | |
Hydroxyproline | 0g | |
Isoleucine | 4g | |
Leucine | 6g | |
Lysine | 7g | |
Methionine | 2g | |
Phenylalanine | 3g | |
Proline | 3g | |
Serine | 3g | |
Threonine | 3g | |
Tryptophan | 1g | |
Tyrosine | 3g | |
Valine | 4g |