⏱ 40 min totalZucchini-Wrapped Fish Fillets
Per 1 serving · 319 g · 7 ingredients
of a 2,000 cal day
- Protein31g30% of calories
- Carbs5.4g5% of calories
- Fat30g65% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
At a glance
One serving of Zucchini-Wrapped Fish Fillets (319 g) has 413 calories, with 31 g of protein, 5.4 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (62% DV), Vitamin C (40% DV) and Vitamin E (45% DV). Keep an eye on saturated fat and cholesterol, which provide 29% and 26% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Vitamin C40%
- Vitamin E45%
- Thiamine29%
- Riboflavin (B2)29%
- Niacin82%
Good source of
10–19% of the daily value
- Vitamin K18%
- Folate (B9)19%
- Iron15%
- Magnesium16%
- Zinc10%
- Copper18%
Watch
20%+ of the daily value
- Saturated fat29%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ large Zucchini- 🥄¼ dash Salt
¼ dash Black pepper
4 leaf, whole Basil
5 oz Atlantic salmon
¾ tbsp Olive oil
¼ tbsp Lemon juice
Directions
- 1
Trim and shave zucchini lengthwise into very thin ribbons using a peeler.
- 2
Arrange about 5 slices of zucchini on a work surface, side by side, overlapping each slice by half. Brush with olive oil, then season with salt and pepper. Place 2 basil leaves across the center of zucchini slices.
- 3
Pat fish dry, season with salt and pepper, and arrange crosswise on zucchini, covering basil leaves. Top each piece with 2 basil leaves and wrap zucchini around fish, overlapping ends.
- 4
Heat one-third of the olive oil in a 12-inch nonstick skillet, arrange fish seam sides down, and lightly brush with oil. Cover and cook over medium heat until barely cooked through, 6 to 9 minutes.
- 5
Transfer fish to plates. Stir lemon juice and remaining olive oil into skillet juices, season with salt and pepper, and drizzle sauce over fish.
Vitamins & minerals
Amounts for 1 serving (319 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 21 μg | 2% |
| Vitamin C | 36 mg | 40% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 45% |
| Vitamin K | 22 μg | 18% |
| Thiamine | 0.4 mg | 29% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 13 mg | 82% |
| Vitamin B6 | 1 mg | 88% |
| Folate (B9) | 78 μg | 19% |
| Vitamin B12 | 5 μg | 190% |
| Pantothenic acid | 3 mg | 50% |
| Choline | 127 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43 mg | 4% |
| Iron | 1 mg | 15% |
| Potassium | 946 mg | 20% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 403 mg | 58% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.3 mg | 14% |
| Selenium | 34 μg | 62% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 257 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 1 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 4 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 413 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 78minWalking (3.5 mph)
- 50minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Zucchini-Wrapped Fish Fillets?
One serving of Zucchini-Wrapped Fish Fillets (1 serving) has 413 calories, which works out to 129 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Zucchini-Wrapped Fish Fillets high in protein?
Yes. It has 31 g of protein per serving, and 30% of its calories come from protein (7.5 g of protein per 100 calories).
Are Zucchini-Wrapped Fish Fillets keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Zucchini-Wrapped Fish Fillets?
136 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Zucchini-Wrapped Fish Fillets?
4.1 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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