Basil and Lemon Fish Fillets - 4 servings
Preparation: 5 min. Cooking: 10 min. Total: 15 min.
-
2 tsp olive oil
-
3/4 oz butteror margarine
-
2 cloves garlic, crushed
-
4 whitefish fillets
-
1/2 cup basil leaves, torn into large pieces
-
lemon, or lime juice to taste
Heat oil and butter in a large frying pan over a moderate heat. Add garlic and cook for 1 minute. Add fish and cook for a few minutes on either side or until fish flakes when tested with a fork, about 10 minutes total. Just before fish is cooked, add basil leaves and lemon or lime juice. Serve with a garden salad.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 330 Cal |
18 g |
3.2 g |
38 g |
1.8 g |
0.094 g |
130 mg |
130 mg |
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Nutrients
| Calories |
330 Cal |
|
| Fat |
18 g |
|
| Carbs |
3.2 g |
|
| Protein |
38 g |
|
| Fiber |
1.8 g |
|
| Sugar |
0.094 g |
|
|
Fats
| Fat |
18 g |
|
| Fat, Sat. |
4.7 g |
|
| Fat, Mono. |
6.7 g |
|
| Fat, Poly. |
4.7 g |
|
| Cholesterol |
130 mg |
|
|
Vitamins
| Choline |
3.7 mg |
0.68% |
| Niacin |
6.2 mg |
39% |
| Panto. Acid |
1.3 mg |
27% |
| Riboflavin |
0.25 mg |
20% |
| Thiamin |
0.27 mg |
23% |
| Vitamin A |
740 IU |
25% |
| Vitamin B6 |
0.65 mg |
41% |
| Vitamin B12 |
1.5 mcg |
62% |
| Vitamin C |
3.2 mg |
3.5% |
| Vitamin D |
2.8 IU |
1.4% |
| Vitamin E |
0.78 mg |
5.2% |
| Vitamin K |
78 mcg |
65% |
|
Minerals
| Calcium |
150 mg |
15% |
| Copper |
0.21 mg |
23% |
| Fluoride |
0.14 mcg |
3.5% |
| Iron |
2.6 mg |
33% |
| Magnesium |
84 mg |
20% |
| Manganese |
0.3 mg |
4.2% |
| Phosphorus |
560 mg |
80% |
| Potassium |
780 mg |
17% |
| Selenium |
25 mcg |
46% |
| Sodium |
130 mg |
8.7% |
| Zinc |
2.2 mg |
20% |
|
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