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Broiled Arctic Char with Basil Sauce and Tomato⏱ 35 min total
Recipes

Broiled Arctic Char with Basil Sauce and Tomato

Per 1 serving · 377 g · 11 ingredients

Calories
588
29%
of a 2,000 cal day
  • Protein
    19g
    12% of calories
  • Carbs
    18g
    12% of calories
  • Fat
    53g
    76% of calories
Portion

At a glance

One serving of Broiled Arctic Char with Basil Sauce and Tomato (377 g) has 588 calories, with 19 g of protein, 18 g of carbohydrates and 53 g of fat. Most of its energy comes from fat (76% of calories). It is high in protein (38% DV), dietary fiber (24% DV) and Vitamin C (114% DV). Keep an eye on saturated fat, which provides 38% of the daily value.

Per 100 g
156cal
medium energy density
Protein per 100 cal
3.3g
Net carbs
11g
carbs minus fiber
Fiber
6.8g
4.4 g sugar

High in

20%+ of the daily value

  • Protein38%
  • Dietary fiber24%
  • Vitamin C114%
  • Vitamin D21%
  • Vitamin E52%
  • Vitamin K73%

Good source of

10–19% of the daily value

  • Vitamin A11%
  • Choline11%
  • Calcium14%
  • Potassium17%
  • Magnesium12%
  • Selenium18%

Watch

20%+ of the daily value

  • Saturated fat38%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min
  1. 1

    Bring a 1-quart saucepan of water to a boil.

  2. 2

    Cut the tomato into 1/3-inch thick slices and the lemon into wedges. Mince the garlic.

  3. 3

    Blanch the basil in the boiling water for 15 seconds, then transfer with a slotted spoon to a bowl of ice water to stop cooking. Squeeze out excess liquid and puree in a blender with garlic, salt, and the first portion of olive oil.

  4. 4

    Preheat the broiler. Line the rack of a small broiler pan with foil and oil the foil.

  5. 5

    Stir together the brown sugar and vinegar until the sugar is dissolved. Overlap the tomato slices on a large plate and drizzle with the vinegar mixture. Season with salt.

  6. 6

    Place the fish, skin side down, on the pan. Season with salt and pepper, then drizzle with the remaining olive oil. Broil about 3 inches from the heat until just cooked through, 6 to 8 minutes.

  7. 7

    Place the fish on top of the tomatoes and spoon the basil sauce over it. Serve with lemon wedges.

Vitamins & minerals

Amounts for 1 serving (377 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A99 μg
11%
Vitamin C103 mg
114%
Vitamin D3 μg
21%
Vitamin E8 mg
52%
Vitamin K88 μg
73%
Thiamine0.3 mg
28%
Riboflavin (B2)0.3 mg
26%
Niacin5 mg
29%
Vitamin B60.4 mg
29%
Folate (B9)37 μg
9%
Vitamin B126 μg
256%
Pantothenic acid2 mg
39%
Choline61 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium137 mg
14%
Iron3 mg
37%
Potassium777 mg
17%
Magnesium52 mg
12%
Phosphorus248 mg
35%
Zinc1 mg
9%
Copper1 mg
59%
Manganese1 mg
43%
Selenium10 μg
18%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene124 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene930 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0.4 g—
Docosapentaenoic Acid (DPA)0.2 g—
Eicosapentaenoic Acid (EPA)0.2 g—
Fluoride3 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene3,165 μg—
Lysine2 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats37 g—
Phenylalanine1 g—
Polyunsaturated fats6 g—
Proline1 g—
Retinol13 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D33 μg—

Burning 588 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 112min
    Walking (3.5 mph)
  • 71min
    Cycling (moderate)
  • 49min
    Running (6 mph)
  • 83min
    Swimming laps

Common questions

How many calories are in Broiled Arctic Char with Basil Sauce and Tomato?

One serving of Broiled Arctic Char with Basil Sauce and Tomato (1 serving) has 588 calories, which works out to 156 calories per 100 g. That is about 29% of a 2,000-calorie day.

Is Broiled Arctic Char with Basil Sauce and Tomato high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Broiled Arctic Char with Basil Sauce and Tomato keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Broiled Arctic Char with Basil Sauce and Tomato?

344 mg per serving.

How much sugar is in Broiled Arctic Char with Basil Sauce and Tomato?

4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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