Baked Dill-crusted Fish
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
569
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 569 cal. | (27 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 12 μg | (20 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 14.6 mg | (122 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 1 μg | (2 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,493 mg | (37 %) | ||
| Calcium | 44 mg | (4 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 107 μg | (54 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 111 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Heat the oven to 200°C (180° fan) 400°F gas 6.
2.
Cook the potatoes in boiling, salted water for approx. 15 minutes, then drain and leave to cool.
3.
Rinse the fish fillets and pat dry. Wash the dill, shake dry and leave 4 nice tops of dill for garnish. Cut the crusts off the bread and cut into cubes. Place in the mixer, together with the remaining dill and blend. Peel the shallot and finely dice. Mix with the breadcrumbs together with 2 tablespoons of olive oil. Season with salt and pepper.
4.
Place the fish fillets in a casserole dish and brush with the melted butter. Season with salt and pepper. Cover the fish with breadcrumb mixture and lightly press down. Bake in the oven for approx. 15 minutes.
5.
Cut the potatoes in half and fry in the remaining oil. Season with salt and pepper. Arrange the fish and the potatoes on plates, sprinkle crushed red pepper over the top, garnish with dill and serve.
