Fish Fillets with Nut Crust on Tomatoes

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Fish Fillets with Nut Crust on Tomatoes
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
107
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie107 cal.(5 %)
Protein2 g(2 %)
Fat5 g(4 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.3 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2 mg(17 %)
Vitamin K22.8 μg(38 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.3 mg(11 %)
Vitamin B₆0.2 mg(14 %)
Folate55 μg(18 %)
Pantothenic acid0.5 mg(8 %)
Biotin7 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C33 mg(35 %)
Potassium461 mg(12 %)
Calcium29 mg(3 %)
Magnesium24 mg(8 %)
Iron0.9 mg(6 %)
Iodine6 μg(3 %)
Zinc0.3 mg(4 %)
Saturated fatty acids0.8 g
Uric acid22 mg
Cholesterol0 mg
Complete sugar5 g

Ingredients

for
4
For the tomato
1 large onion
2 garlic cloves
2 Tbsps olive oil
1 tsp Tomato paste
600 grams Cherry tomatoes
150 milliliters dry white wine
250 milliliters Vegetable broth
salt
freshly ground peppers
4 sprigs parsley
How healthy are the main ingredients?
olive oilparsleyTomato pasteoniongarlic clovesalt

Preparation steps

1.

For the fish: peel shallot and chop finely. Heat butter in a pan and saute shallot for about 4-5 minutes or until soft. Remove from heat and add breadcrumbs and nuts. Season with salt and pepper and mix in egg white. Rinse fish fillets, pat dry and season with salt. Drizzle with lemon juice and divide into 8 serving pieces. Place on lined with parchment paper baking sheet and coat evenly with nut mixture. Bake in preheated oven at 180°C (approximately 350°F) for about 15-20 minutes.

2.

For the tomatoes: peel onion and garlic and chop finely. Heat oil in a pan and saute onion and garlic until soft. Add tomato paste and saute for 1-2 minutes. Rinse tomatoes and add to the pan, saute briefly. Deglaze pan with wine and simmer briefly. Add broth and simmer for about 3-5 minutes or until tomatoes are soft. Season with salt and pepper. Rinse parsley, shake dry pluck off leaves and chop. 

3.

Spread tomatoes on plates and top with fish. Sprinkle with parlsey and serve with toasted white bread, if desired.