Heart-Healthy Roasted Eel

Elevate your seafood repertoire with our Heart-Healthy Roasted Eel, a flavorful and nutritious dish perfect for those seeking a wholesome yet delicious meal. This recipe pairs tender, oven-roasted eel with a zesty marinade of olive oil, fresh lemon juice, minced garlic, and a medley of fresh herbs like dill and parsley, creating a harmonious balance of bold and refreshing flavors. Infused with citrusy brightness from lemon slices and seasoned with just a touch of black pepper and sea salt, this dish is as elegant as it is simple to prepare. With only 20 minutes of prep time and a quick 25-minute roast, Heart-Healthy Roasted Eel makes a satisfying and nutrient-rich dinner option that’s low in saturated fat and high in omega-3s. Serve with whole grains or a crisp green salad for a complete and heart-smart meal the whole family will love!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C). Line a baking dish with parchment paper for easier cleanup.

Step 2

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.

Step 3

In a medium bowl, combine olive oil, lemon juice, minced garlic, chopped dill, chopped parsley, black pepper, and sea salt. Stir until well mixed.

Step 4

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.

Step 5

Arrange lemon slices on top of the eel pieces to infuse more citrus flavor into the dish during baking.

Step 6

Cover the baking dish with aluminum foil to prevent the eel from drying out and help it cook evenly.

Step 7

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.

Step 8

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.

Step 9

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

Serving size	1001.6 grams (1001.6g)

Amount per serving	% Daily Value*
Calories	1950

Total Fat 134.40g	172%
Saturated Fat 27.10g	136%
Polyunsaturated Fat 2.70g
Cholesterol 1143mg	381%
Sodium 1635mg	71%
Total Carbohydrate 7.80g	3%
Dietary Fiber 1.40g	5%
Total Sugars 1.30g
Protein 168.20g	336%

Vitamin D 7185IU	35925%
Calcium 227mg	17%
Iron 6mg	33%
Potassium 2232mg	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.

Source of Calories

Fat: 63.2%

Protein: 35.2%

Carbs: 1.6%