Photo: Gregor Moser
Estimated Nutrition (whole recipe, rough)
669
Calories
30g
Protein
28g
Fat
83g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cherry | 1 cup (138g) | 87 |
| Grape | 1/2 cup (76g) | 62 |
| Orange | 1 medium (131g) | 62 |
| Artichoke | 1 medium (128g) | 60 |
| Red Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 large red onions, cut in ¼" wedges
- 2 tbsp extra virgin olive oil
- 1 (10-oz) pkg frozen artichoke hearts, thawed, about 2 cup
- 1 cup small cherry or grape tomatoes
- 2 tbsp chopped parsley
- 1 tsp grated orange zest
- 1 clove garlic, minced
- 4 (4 – 6 oz) skinless flounder or other fish fillets
Directions
1
Heat over to 400°F.
2
Combine onions and oil in 13"x9" baking dish.
3
Spread in even layer.
4
Roast until onions are golden, about 35 minutes.
5
Remove from oven.
6
Stir in artichokes and tomatoes.
7
In small bowl, mix parsley, orange zest and garlic.
8
Set aside.
9
Increase oven temp to 450°F.
10
Push vegetables to 1 side and add fish.
11
Spoon vegetables over fish.
12
Sprinkle with parsley mixture.
13
Return to oven and roast until fish is opaque in center, about 5 min for thin fillets and 12 – 15 minutes for thicker fillets.
Recipe sourced from
fandom