Fish Fillet with Sauteed Mushrooms

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Fish Fillet with Sauteed Mushrooms
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
351
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie351 cal.(17 %)
Protein30 g(31 %)
Fat13 g(11 %)
Carbohydrates39 g(26 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D9 μg(45 %)
Vitamin E2.6 mg(22 %)
Vitamin K20.7 μg(35 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.8 mg(73 %)
Niacin15.4 mg(128 %)
Vitamin B₆0.6 mg(43 %)
Folate94 μg(31 %)
Pantothenic acid8.3 mg(138 %)
Biotin50 μg(111 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C21 mg(22 %)
Potassium881 mg(22 %)
Calcium56 mg(6 %)
Magnesium116 mg(39 %)
Iron2.4 mg(16 %)
Iodine55 μg(28 %)
Zinc2.3 mg(29 %)
Saturated fatty acids2 g
Uric acid337 mg
Cholesterol38 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
4 turbot fillet (or fillets)
1 lemon (juiced)
1 shallot (chopped)
4 Tbsps olive oil
2 scallions (sliced)
5 cups shiitake mushrooms (sliced)
2 Tbsps parsley (chopped)
How healthy are the main ingredients?
shiitake mushroomolive oilparsleylemonshallot

Preparation steps

1.
Drizzle the fish with lemon juice and season with salt and ground black pepper.
2.
Fry the shallot in 2-3 tbsp oil. Add the spring onions and the mushrooms and fry for 5-7 minutes turning occasionally until soft. Season with salt and ground black pepper.
3.
Heat the remaining oil in another pan and fry the fish for 2-3 minutes on each side. Arrange on plates with the mushrooms and garnish with parsley.