Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.0% of RDA
• Calories: 11.8% of RDA
• Carbs: 2.7% of RDA
• Fat (total lipid): 19.2% of RDA
• Fiber: 3.0% of RDA
• Fructose: 6.2% of RDA
• Protein: 21.8% of RDA
• Sodium: 7.1% of RDA
• Sugar: 18.2% of RDA
• Vitamin A (IU): 36.9% of RDA
• Vitamin B6: 29.7% of RDA
• Vitamin C: 22.0% of RDA
• Iron: 0.0% of RDA
• Magnesium: 16.8% of RDA
• Manganese: 2.3% of RDA
• Niacin: 13.2% of RDA
• Potassium: 12.3% of RDA
• Zinc: 4.2% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat oven to 350 degrees F
PREPARING THE MANGO SAUCE
2.
In a small saucepan over medium heat, combine mango, cream, and lemon juice.
3.
Bring to a boil, reduce heat, and simmer until thickened.
PREPARING THE FISH
4.
In a small bowl, mix salt, pepper, cayenne pepper, and dried thyme. Mix well.
5.
Season fish with the dry mixture.
6.
Heat 1 tablespoon olive oil and crushed garlic in a large skillet over medium heat. Sear the sea bass on both sides, and remove from heat.
7.
Transfer the sea bass to the preheated oven and cook for 10-15 minutes, or until cooked all the way through.
TO SERVE
8.
Place the sea bass on a plate (pairs nicely on a bed of white rice).
9.
Drizzle the mango cream sauce either over or around the sea bass.
10.
Sprinkle with cilantro and serve.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 235
Protein 24.6 g
Carbohydrates 7.46 g
Iron 0.00 mg
Fiber 0.83 g
Calcium 0.08 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
