Grouper with Tomato and Basil

Grouper with Tomato and Basil
Fat 40% Protein 56%
Percent Calories

1 serving of grouper with tomato and basil contains 372 Calories. The macronutrient breakdown is 3% carbs, 40% fat, and 56% protein. This is a good source of protein (91% of your Daily Value), potassium (30% of your Daily Value), and magnesium (21% of your Daily Value).

Makes
2 servings
Prep Time
15 minutes
Cook Time
25 minutes

Ingredients

  • Tomatoes

    Red, ripe, raw, year round average

    1 medium whole (2-3/5" dia) or 123g

  • Garlic

    Raw

    1 cloves, minced or 3g

  • Salt

    Table

    ¼ tsp or 2g

  • Olive oil

    Salad or cooking

    2 tbsp or 27g

  • Basil

    Fresh

    2 tbsp, chopped or 5g

  • Grouper

    Fish, mixed species, raw

    2 fillet or 518g

  • Pepper

    Spices, black

    ⅛ tsp or 0.3g

Directions

  1. Coarsely chop tomato.
  2. Working off heat, put 1 tablespoon oil in a 10-inch nonstick skillet and add fish, turning to coat with oil on both sides. Arrange fish skinned sides down and sprinkle with salt and pepper.
  3. Toss together tomato, garlic (if using), basil, remaining tablespoon oil, and salt and pepper to taste in a small bowl, then mound on top of fish. Cover skillet with a tight-fitting lid and cook fish over moderately high heat until just cooked through, about 8 minutes.

Nutrition Facts

For 1 serving of grouper with tomato and basil (339g)

Nutrient Value %DV
Calories 372
Fats 16g 21%
Saturated fats 3g 13%
Trans fats 0g
Cholesterol 96mg 32%
Sodium 432mg 19%
Carbs 3g 1%
Net carbs 2g
Fiber 1g 3%
Sugar 2g
Protein 51g
Calcium 84mg 8%
Iron 3mg 33%
Potassium 1412mg 30%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 62μg
Beta carotene 360μg
Caffeine 0mg
Choline 5mg 1%
Copper 0.1mg 11%
Fluoride 1μg
Folate (B9) 34μg 9%
Lycopene 1582μg
Magnesium 89mg 21%
Manganese 0.2mg 7%
Niacin 1mg 8%
Pantothenic acid 2mg 40%
Phosphorus 438mg 63%
Retinol 111μg
Riboflavin (B2) 0mg 0%
Selenium 95μg 172%
Theobromine 0mg
Thiamine 0.2mg 17%
Vitamin A IU 1023IU
Vitamin A 144μg 16%
Vitamin B12 2μg 65%
Vitamin B6 1mg 65%
Vitamin C 9mg 10%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 2mg 15%
Vitamin K 24μg 20%
Zinc 1mg 13%
Sugars
Sugar 2g
Sucrose 0g
Glucose 1g
Fructose 1g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 3g 13%
Monounsaturated fats 10g
Polyunsaturated fats 2g
Trans fats 0g
Fatty Acids
Total omega 3 1g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 1g
Eicosapentaenoic Acid (EPA) 0.1g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 3g
Arginine 3g
Aspartic acid 5g
Cystine 1g
Glutamic acid 8g
Glycine 2g
Histidine 1g
Hydroxyproline 0g
Isoleucine 2g
Leucine 4g
Lysine 5g
Methionine 1g
Phenylalanine 2g
Proline 2g
Serine 2g
Threonine 2g
Tryptophan 1g
Tyrosine 2g
Valine 3g

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