Your Recipe

Oven Grilled Fish

Ingrédient Quantité Calories
Ail 6g 9kcal
Huile d'olive 14g 124kcal
Crème acidulée 61.3g 121kcal
Poisson, tilapia, cru 453.592g 435kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 pound fish
Salt and freshly ground black pepper
ground lemongrass , optional
herbs , like thyme
1 tbsp olive oil or butter
1/4 cup sour cream
2 cloves garlic , minced
salt
lemon sauce or lemon slices
Instructions

Score the surface of the fish with a sharp knife in 3 or 4 places, to help the flavors penetrate better. Sprinkle with salt, pepper, lemongrass and herbs if used, on all the sides of the fish as well in the inside. Place them into a bowl, cover with foil and refrigerate overnight.
oven grilled fish step 1
Preheat oven to 450 F (230 C), grill function.
Place the fish over the rack of the oven and place the rack on a baking tray lined with parchment paper or aluminum foil, so all the grease can drip there. Sprinkle a little butter or vegetable oil over the fish. Place in the preheated oven.
oven grilled fish step 2
Let the fish cook for about 20-30 minutes or until the skin is crispy and a bit golden. Make sure you keep an eye on it as you don't want to let it burn.
Meanwhile prepare the sour cream mixture, by combining sour cream with minced garlic and salt.
Remove the fish form the oven and serve with the sour cream mixture, some lemon sauce or simply some lemon slices alongside you favorite side dish.

Valeurs nutritives
Taille des portions 267 g | ml
Quantité par portion 345
1442
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 17g 22%
Gras saturés 5.4g 27%
Sodium 128mg 6%
Total des glucides 2.4g 1%
Fibres alimentaires 0.1g 0%
Sucre 1.1g
Protéine 47g 93%
Vitamine D 7mcg 35%
Calcium 59mg 5%
Fer 1.4mg 8%
Potassium 735mg 16%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 38.006 mcg 4%
Thiamine [B1] 0.105 mg 9%
Riboflavine [B2] 0.198 mg 15%
Niacine [B3] 8.901 mg 56%
Acide pantothénique [B5] 1.267 mg 25%
Vitamine B6 0.417 mg 25%
Cobalamine [B12] 3.648 mcg 0%
Floate [B9] 56.36 mcg 0%
Vitamine C 1.212 mg 1%
Vitamine D 7.031 mcg 35%
Vitamine E 2.034 mg 14%
Vitamine K 9.739 mcg 8%
Bétaïne 49.406 mg 0%
Choline 102.99 mg 19%
Carbohydrates
nutriment Quantité DV
Total des glucides 2.4 g 1%
Sugars 1.1 g 2%
Fibres alimentaires 0.1 g 0%
Carbohydrate 1 g 0%
Glucides nets 1.3g
acides aminés
nutriment Quantité DV
Alanine 2.806 g 0%
Arginine 2.951 g 0%
Acide aspartique 5.304 g 0%
Cystéine 0.51 g 0%
Acide glutamique 7.517 g 0%
Glycine 2.395 g 0%
Histidine 1.098 g 0%
Isoleucine 2.166 g 0%
Leucine 3.743 g 0%
Lysine 4.197 g 0%
Méthionine 1.371 g 0%
Phénylalanine 1.891 g 0%
Proline 1.815 g 0%
Sérine 1.908 g 0%
Thréonine 2.203 g 0%
Tryptophane 0.491 g 0%
Tyrosine 1.591 g 0%
Valine 2.268 g 0%
Minéraux
nutriment Quantité DV
Calcium 59.14 mg 5%
Cuivre 0.17 mg 19%
Fluorure 0 mcg 0%
Fer 1.38 mg 8%
Magnésium 65.05 mg 15%
Manganèse 0.14 mg 6%
Phosphore 413.44 mg 33%
Potassium 735.34 mg 16%
Sélénium 96.36 mcg 175%
Sodium 128.09 mg 6%
Zinc 0.88 mg 8%
autres
nutriment Quantité DV
Eau 201.291 g 0%
Cendres 2.311 g 0%