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Seared Bass with Cauliflower Duo⏱ 35 min total
Recipes

Seared Bass with Cauliflower Duo

Per 1 serving · 286 g · 7 ingredients

Calories
593
30%
of a 2,000 cal day
  • Protein
    23g
    15% of calories
  • Carbs
    5.3g
    4% of calories
  • Fat
    54g
    81% of calories
Portion
  • ✓ Keto-friendly
  • ✓ Low sodium

At a glance

One serving of Seared Bass with Cauliflower Duo (286 g) has 593 calories, with 23 g of protein, 5.3 g of carbohydrates and 54 g of fat. Most of its energy comes from fat (81% of calories). It is high in protein (46% DV), Vitamin A (29% DV) and Vitamin C (41% DV). Keep an eye on saturated fat, which provides 29% of the daily value.

Per 100 g
207cal
medium energy density
Protein per 100 cal
3.8g
Net carbs
3g
carbs minus fiber
Fiber
2.3g
2 g sugar

High in

20%+ of the daily value

  • Protein46%
  • Vitamin A29%
  • Vitamin C41%
  • Vitamin D42%
  • Vitamin E70%
  • Vitamin K61%

Good source of

10–19% of the daily value

  • Thiamine14%
  • Riboflavin (B2)15%
  • Niacin14%
  • Vitamin B1214%
  • Choline19%
  • Iron15%

Watch

20%+ of the daily value

  • Saturated fat29%

Ingredients

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

Directions

Prep 15 minCook 20 min
  1. 1

    Shave the floret portion of the cauliflower with a knife to create cauliflower "rice" (3 to 4 cups). Set aside. With a slicer, cut thin lengthwise slices from the base and stem, dividing among 4 plates.

  2. 2

    Heat the vegetable oil and 1/4 cup olive oil in a 12- to 14-inch nonstick skillet over medium heat until the oil shimmers. Fry the cauliflower "rice" in 4 batches, stirring occasionally, until golden brown, about 3 minutes per batch. Transfer with a slotted spoon to paper towels to drain, seasoning lightly with salt.

  3. 3

    Discard the oil and wipe out the skillet. Heat 1 tablespoon olive oil in the skillet over medium heat until it shimmers. Season the fish with 1 tablespoon salt and 1/2 teaspoon pepper. Sear, skin side down, for 8 minutes. Turn the fish and cook until just cooked through, 3 to 4 minutes.

  4. 4

    Whisk together the remaining 2 tablespoons olive oil, lemon juice, and 1/2 teaspoon salt.

  5. 5

    Place the fish, skin side up, on top of the cauliflower slices. Top with the cauliflower rice and drizzle with the vinaigrette.

Vitamins & minerals

Amounts for 1 serving (286 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A257 μg
29%
Vitamin C37 mg
41%
Vitamin D6 μg
42%
Vitamin E11 mg
70%
Vitamin K73 μg
61%
Thiamine0.2 mg
14%
Riboflavin (B2)0.2 mg
15%
Niacin2 mg
14%
Vitamin B61 mg
46%
Folate (B9)109 μg
27%
Vitamin B120.3 μg
14%
Pantothenic acid1 mg
27%
Choline103 mg
19%

Minerals

NutrientAmount% Daily Value
Calcium42 mg
4%
Iron1 mg
15%
Potassium612 mg
13%
Magnesium63 mg
15%
Phosphorus264 mg
38%
Zinc1 mg
7%
Copper0.1 mg
10%
Manganese0.2 mg
10%
Selenium42 μg
76%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene2,456 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0.5 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0.2 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats38 g—
Phenylalanine1 g—
Polyunsaturated fats8 g—
Proline1 g—
Retinol52 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 64 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D36 μg—

Burning 593 calories

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

  • 113min
    Walking (3.5 mph)
  • 71min
    Cycling (moderate)
  • 49min
    Running (6 mph)
  • 83min
    Swimming laps

Common questions

How many calories are in Seared Bass with Cauliflower Duo?

One serving of Seared Bass with Cauliflower Duo (1 serving) has 593 calories, which works out to 207 calories per 100 g. That is about 30% of a 2,000-calorie day.

Is Seared Bass with Cauliflower Duo high in protein?

It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 15% 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 Seared Bass with Cauliflower Duo keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 4% of calories.

How much sodium is in Seared Bass with Cauliflower Duo?

101 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Seared Bass with Cauliflower Duo?

2 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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