White Fish with Topping
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
246
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 246 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 10 μg | (17 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 346 mg | (9 %) | ||
| Calcium | 38 mg | (4 %) | ||
| Magnesium | 26 mg | (9 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 white Fish sticks
- 2 ozs pitted black olives (finely chopped)
- 1 cup breadcrumbs
- 3 Tbsps olive oil
- 1 clove garlic cloves (finely chopped)
- ½ tsp coarse salt
- ½ tsp ground Black pepper
- 2 Tbsps lemon juice
- 14 ozs cherry Tomatoes
Preparation steps
1.
Heat the oven to 200°C (180° fan) 400°F gas 6. Grease a baking dish.
2.
Put the fish in the baking dish.
3.
Mix together the remaining ingredients, except the tomatoes and spread evenly over the fish.
4.
Bake for 20 minutes, until the fish is cooked and the topping is lightly browned. Add the tomatoes for the last 10 minutes of cooking.
