• med fat 4.98g 4.98%
  • low sat fat 1.06g 1.06%
  • low salt 58.42mg 0.06%
  • low sugar 0.31g 0.31%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Combine the garlic and fennel in a small bowl.
  2. Cut three narrow slits in each fish fillet and fill with the mixture.
  3. Combine the oil and lemon juice in a small bowl.
  4. Brush one side of each fillet with this mixture.
  5. Place under a preheated griller with the oil/lemon sides facing up.
  6. Cook for about three minutes.
  7. Turn and brush the other side of the fillets with the oil/lemon mixture and return to the griller until cooked. Fish is cooked when it is opaque in the thickest part but fish is still moist and juicy - do NOT overcook.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
181.55g
100.00g
Energy (kJ)
916.92kJ
505.05kJ
Protein (g)
33.43g
18.41g
Total fat (g)
9.04g
4.98g
- Saturated fat (g)
1.92g
1.06g
- Polyunsaturated fat (g)
1.54g
0.85g
- Monounsaturated fat (g)
4.88g
2.69g
Cholesterol (mg)
63.20mg
34.81mg
Carbohydrate-available (g)
0.69g
0.38g
CarbohydrateSE (g)
0.69g
0.38g
- Sugars (g)
0.56g
0.31g
Water (g)
136.28g
75.07g
Dietary fibre (g)
0.61g
0.34g
Thiamin (mg)
0.28mg
0.15mg
Riboflavin (mg)
0.08mg
0.05mg
Niacin (mg)
4.46mg
2.46mg
Niacin equivalents (mg)
10.67mg
5.87mg
Vitamin C (mg)
4.31mg
2.38mg
Total folate (ug)
21.24ug
11.70ug
Total vitamin A equivalents (ug)
41.36ug
22.78ug
Retinol (ug)
41.08ug
22.63ug
Beta carotene equivalents (ug)
1.63ug
0.90ug
Sodium (mg)
106.05mg
58.42mg
Potassium (mg)
658.50mg
362.71mg
Magnesium (mg)
46.47mg
25.60mg
Calcium (mg)
32.65mg
17.98mg
Phosphorus (mg)
353.14mg
194.51mg
Iron (mg)
2.27mg
1.25mg
Zinc (mg)
1.14mg
0.63mg

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