⏱ 50 min totalRoasted Arctic Char and Fennel
Per 1 serving · 240 g · 6 ingredients
of a 2,000 cal day
- Protein18g28% of calories
- Carbs13g19% of calories
- Fat16g53% of calories
At a glance
One serving of Roasted Arctic Char and Fennel (240 g) has 259 calories, with 18 g of protein, 13 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (36% DV), Vitamin C (35% DV) and Vitamin D (21% DV). Keep an eye on sodium, which provides 23% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Vitamin C35%
- Vitamin D21%
- Vitamin K67%
- Thiamine26%
- Riboflavin (B2)26%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin E16%
- Vitamin B618%
- Folate (B9)13%
- Choline13%
- Calcium11%
Watch
20%+ of the daily value
- Sodium23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat oven to 425°F with rack in lower third.
- 2
Prepare fennel by cutting stalks, chopping fronds to measure 1/4 cup, discarding discolored parts, quartering bulbs lengthwise, and slicing into 3/4-inch-thick slices.
- 3
Toss fennel with olive oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a baking dish. Cover with foil and roast for 10 minutes, then uncover and roast for 5 more minutes.
- 4
Rinse fish, pat dry, and season with remaining salt and pepper. Place on fennel, skin side down, and roast until opaque and cooked through, about 10 to 12 minutes.
- 5
Sprinkle with fennel fronds, drizzle with olive oil, and serve with orange wedges.
Vitamins & minerals
Amounts for 1 serving (240 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 73 μg | 8% |
| Vitamin C | 32 mg | 35% |
| Vitamin D | 3 μg | 21% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 80 μg | 67% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 52 μg | 13% |
| Vitamin B12 | 6 μg | 256% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 70 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 106 mg | 11% |
| Iron | 2 mg | 27% |
| Potassium | 833 mg | 18% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 257 mg | 37% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 40% |
| Selenium | 11 μg | 20% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 700 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.4 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 13 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 259 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 49minWalking (3.5 mph)
- 31minCycling (moderate)
- 22minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Roasted Arctic Char and Fennel?
One serving of Roasted Arctic Char and Fennel (1 serving) has 259 calories, which works out to 108 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Roasted Arctic Char and Fennel high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 28% 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 Roasted Arctic Char and Fennel keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roasted Arctic Char and Fennel?
538 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roasted Arctic Char and Fennel?
7.6 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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