Heart-Healthy Roasted Eel
Discover a surprisingly delicious and nutrient-packed seafood delight with this Heart-Healthy Roasted Eel recipe. Perfectly tender chunks of fresh eel are marinated in a zesty blend of olive oil, lemon juice, fragrant garlic, and fresh herbs like dill and parsley, then roasted to perfection for a subtly crisp golden finish. Not only is this dish bursting with bright, citrusy flavors, but it’s also rich in omega-3 fatty acids, making it a great choice for heart health. With just 20 minutes of prep time and an effortless roasting process, this enticing recipe is a quick, wholesome addition to weeknight meals. Serve alongside whole grains or a vibrant salad for a nutritious, gourmet experience that’s as good for your taste buds as it is for your heart. Perfect for seafood lovers and healthy food enthusiasts alike!
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Recipe Information
Ingredients
- 2 pounds Fresh eel (skinned and cleaned)
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 Garlic cloves (minced)
- 2 tablespoons Fresh dill (chopped)
- 2 tablespoons Fresh parsley (chopped)
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Sea salt
- 1 Lemon slices
Instructions
Preheat your oven to 375°F (190°C). Line a baking dish with parchment paper for easier cleanup.
Rinse the eel thoroughly under cold running water and pat dry with paper towels. Cut the eel into large chunks (about 3 inches each) for even roasting.
In a medium bowl, combine olive oil, lemon juice, minced garlic, chopped dill, chopped parsley, black pepper, and sea salt. Stir until well mixed.
Place the eel pieces in the prepared baking dish and pour the marinade over the eel. Use your hands or a spoon to ensure each piece is well coated.
Arrange lemon slices on top of the eel pieces to infuse more citrus flavor into the dish during baking.
Cover the baking dish with aluminum foil to prevent the eel from drying out and help it cook evenly.
Roast the eel in the preheated oven for about 20 minutes. Then remove the foil and continue to roast for another 5 minutes to allow the eel to brown slightly.
Once cooked through and lightly golden brown, remove the dish from the oven. Let the eel rest for a few minutes to absorb all the flavors.
Serve warm, garnished with additional fresh dill or parsley if desired, alongside whole grains or a fresh salad for a heart-healthy meal.
Nutrition Facts
Calories |
1950 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 134.4 g | 172% | |
| Saturated Fat | 27.1 g | 136% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1143 mg | 381% | |
| Sodium | 1635 mg | 71% | |
| Total Carbohydrate | 7.8 g | 3% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 1.3 g | ||
| Protein | 168.2 g | 336% | |
| Vitamin D | 179.6 mcg | 898% | |
| Calcium | 227 mg | 17% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 2232 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
