Grilled White Fish with Salsa di Giovanna Recipe With Nutrition Data and Calorie Count

Grilled White Fish with Salsa di Giovanna

A most amazing fish recipe.

Yields:

4 servings

Prep Time:

5 mins

Cook Time:

10 mins

Meal Type:

Main Dish

Rating:

Ingredients

  • 1 lemon yields squeezed lemon juice
  • 4 tbsps extra virgin olive oil
  • 1 dash sea salt
  • 1 dash ground pepper
  • 3 cloves garlic
  • 10 leaves basil
  • 4 fillets cod

Directions

  • Squeeze the lemon juice into a bowl and add the olive oil.
  • Season with salt and pepper and stir in the fresh, chopped basil leaves.
  • Heat a frying pan until very hot and season your swordfish (or tuna, cod, etc) with salt and pepper.
  • Place in the pan and cook for around a minute on each side until golden. This will leave the fish slightly pink in the middle, so if you don't like the idea of this, feel free to cook it a bit more.
  • Divide the fish between your serving plates and spoon the sauce over the top.
  • Note: based on a variation of a Jamie Oliver dish.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 221
% Daily Value*
  • Total Fat
    Amount Per Serving 14.25g
    % Daily Value 18%
    • Saturated Fat
      Amount Per Serving 1.961g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.714g
    • Monounsaturated Fat
      Amount Per Serving 9.946g
  • Cholesterol
    Amount Per Serving 43mg
    % Daily Value 14%
  • Sodium
    Amount Per Serving 122mg
    % Daily Value 5%
  • Total Carbohydrate
    Amount Per Serving 1.83g
    % Daily Value 1%
    • Dietary Fiber
      Amount Per Serving 0.2g
      % Daily Value 1%
    • Total Sugars
      Amount Per Serving 0.31g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 20.99g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 1mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 11mg
    % Daily Value 12%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 1mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 3mg
    % Daily Value 17%
  • Potassium
    Amount Per Serving 497mg
    % Daily Value 11%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 221 KCal
  • Fat 14.25 g
  • Carbs 1.83 g
  • Protein 20.99 g

There are 221 calories in 1 serving of Grilled White Fish with Salsa di Giovanna.

How long would it take to burn off 221 KCal?

Basketball

22 minutes

Cycling (10 MPH)

30 minutes

Jogging

18 minutes

Running

15 minutes

Swimming (crawl, moderate pace)

21 minutes

Walking

25 minutes

Weight Training

25 minutes

Values estimated based on person weighing 160 lbs.

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