A Trio of Fish Wrapped in Swiss Chard
(1 vote)
(1 vote)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
531
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 531 cal. | (25 %) | ||
| Protein | 88 g | (90 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 10.4 μg | (52 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 32 μg | (53 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 38.7 mg | (323 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 9.7 μg | (323 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,882 mg | (47 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 186 mg | (62 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 489 μg | (245 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 445 mg | |||
| Cholesterol | 178 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 size Chard leaf
- salt
- freshly ground peppers
- lemon juice
- 4 Tbsps chopped parsley
- 4 pcs Salmon (à 60 grams skinless ready to cook)
- 4 pcs Cod (à 60 grams skinless ready to cook)
- 4 pcs turbot fillet (à 60 grams skinless ready to cook)
- For garnish
- 100 grams soybean sprout
- Basil
- Watercress
- Dill
Preparation steps
1.
Rinse the chard leaves, cut out the hard stem and blanch the leaves in a pot of boiling salted water until pliable. Drain, rinse under cold water and pat dry. Lay 2 chard leaves, slightly overlapping on a baking sheet and repeat with the remaining chard, laying them side by side.
2.
Rinse the fish fillets, pat dry and season with salt, pepper and lemon juice and sprinkle with parsley. Place each of the 3 different fillets on each other. Set on the center of the chard leaves and wrap the fish. Place in a steamer and steam until the fish is cooked through, 8-10 minutes.
3.
Arrange on the plates and serve garnished with the sprouts, basil, watercress and dill.
