Broiled fish
1 piece of broiled fish contains 320 Calories. The macronutrient breakdown is 6% carbs, 57% fat, and 37% protein. This is a good source of protein (54% of your Daily Value), potassium (9% of your Daily Value), and calcium (23% of your Daily Value).
- Makes
- 1 piece
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Nutrition Facts
For 1 piece of broiled fish (168g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 320 | |
| Fats | 20g | 26% |
| Saturated fats | 12g | 59% |
| Trans fats | 1g | |
| Cholesterol | 109mg | 36% |
| Sodium | 602mg | 26% |
| Carbs | 5g | 2% |
| Net carbs | 5g | |
| Fiber | 0.2g | 1% |
| Sugar | 0.4g | |
| Protein | 30g | |
| Calcium | 234mg | 23% |
| Iron | 1mg | 12% |
| Potassium | 414mg | 9% |
| Vitamin D | 4μg | 26% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.2μg | |
| Beta carotene | 42μg | |
| Caffeine | 0mg | |
| Choline | 55mg | 10% |
| Copper | 0.1mg | 11% |
| Fluoride | 0.5μg | |
| Folate (B9) | 33μg | 8% |
| Lycopene | 1μg | |
| Magnesium | 42mg | 10% |
| Manganese | 0.1mg | 4% |
| Niacin | 4mg | 28% |
| Pantothenic acid | 1mg | 14% |
| Phosphorus | 355mg | 51% |
| Retinol | 159μg | |
| Riboflavin (B2) | 0.2mg | 12% |
| Selenium | 56μg | 102% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 4% |
| Vitamin A IU | 602IU | |
| Vitamin A | 163μg | 18% |
| Vitamin B12 | 2μg | 90% |
| Vitamin B6 | 0.2mg | 16% |
| Vitamin C | 6mg | 6% |
| Vitamin D IU | 154IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 4μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 6μg | 5% |
| Zinc | 1mg | 13% |
| Sugars | ||
| Sugar | 0.4g | |
| Sucrose | 0.1g | |
| Glucose | 0.2g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 12g | 59% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 1g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 2g | |
