Baked Coley on Carrots

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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
366
calories
Calories
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie366 cal.(17 %)
Protein32 g(33 %)
Fat18 g(16 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage7.7 g(26 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A4.2 mg(525 %)
Vitamin D0.4 μg(2 %)
Vitamin E3.2 mg(27 %)
Vitamin K57.8 μg(96 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.7 mg(64 %)
Niacin12.3 mg(103 %)
Vitamin B₆0.9 mg(64 %)
Folate60 μg(20 %)
Pantothenic acid0.8 mg(13 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C14 mg(15 %)
Potassium1,505 mg(38 %)
Calcium88 mg(9 %)
Magnesium77 mg(26 %)
Iron1.5 mg(10 %)
Iodine104 μg(52 %)
Zinc0.8 mg(10 %)
Saturated fatty acids10 g
Uric acid46 mg
Cholesterol126 mg
Complete sugar17 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
35 ozs carrots
2 Tbsps butter
salt
freshly ground peppers
⅔ cup vegetable stock
3 Tbsps chopped parsley
⅔ cup cream
1 Tbsp medium-hot Mustard
21 ozs coley Fish
How healthy are the main ingredients?
carrotMustardparsleysalt
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Preparation steps

1.
Peel and slice the carrots. Melt the butter in a frying pan and sweat the carrots. Then add the stock, season with salt and pepper, cover and cook for 3-4 minutes.
2.
Mix the cream with the mustard and 2 tbsp parsley.
3.
Wash the fish fillets, pat dry and cut into portion-sized pieces. Season with salt and pepper. Stir half of the creme légère mixture into the carrots and place in a greased baking dish. Lay the fish on top and spoon the rest of the creme légère mixture over. Bake in a preheated oven (200°C) for about 15 minutes. Serve sprinkled with the rest of the parsley.
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