⏱ 40 min totalGrouper with Tomato and Basil
Per 1 serving · 339 g · 7 ingredients
of a 2,000 cal day
- Protein51g56% of calories
- Carbs3.1g3% of calories
- Fat16g40% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Grouper with Tomato and Basil (339 g) has 372 calories, with 51 g of protein, 3.1 g of carbohydrates and 16 g of fat. Most of its energy comes from protein (56% of calories). It is high in protein (102% DV), Vitamin K (20% DV) and Vitamin B6 (65% DV). Keep an eye on cholesterol, which provides 32% of the daily value.
High in
20%+ of the daily value
- Protein102%
- Vitamin K20%
- Vitamin B665%
- Vitamin B1265%
- Pantothenic acid40%
- Iron33%
Good source of
10–19% of the daily value
- Vitamin A16%
- Vitamin C10%
- Vitamin E15%
- Thiamine17%
- Zinc13%
- Copper11%
Watch
20%+ of the daily value
- Cholesterol32%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ medium whole Tomatoes
½ cloves, minced Garlic- 🥄⅛ tsp Salt
1 tbsp Olive oil
1 tbsp, chopped Basil- 1 fillet Grouper
¹⁄₁₆ tsp Black pepper
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.
Vitamins & minerals
Amounts for 1 serving (339 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 144 μg | 16% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0 mg | 0% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 1 mg | 65% |
| Folate (B9) | 34 μg | 9% |
| Vitamin B12 | 2 μg | 65% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 5 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 84 mg | 8% |
| Iron | 3 mg | 33% |
| Potassium | 1,412 mg | 30% |
| Magnesium | 89 mg | 21% |
| Phosphorus | 438 mg | 63% |
| Zinc | 1 mg | 13% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 7% |
| Selenium | 95 μg | 172% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 62 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 360 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 5 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 111 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 372 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Grouper with Tomato and Basil?
One serving of Grouper with Tomato and Basil (1 serving) has 372 calories, which works out to 110 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Grouper with Tomato and Basil high in protein?
Yes. It has 51 g of protein per serving, and 56% of its calories come from protein (14 g of protein per 100 calories).
Is Grouper with Tomato and Basil keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Grouper with Tomato and Basil?
432 mg per serving.
How much sugar is in Grouper with Tomato and Basil?
1.6 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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