Baked Fish and Vegetables
(Percentage of daily recommendation)
| Calorie | 243 cal. | (12 %) | ||
| Protein | 26.2 g | (27 %) | ||
| Fat | 10.19 g | (9 %) | ||
| Carbohydrates | 11.01 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.01 g | (7 %) |
| Vitamin A | 104.9 mg | (13,113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.26 mg | (2 %) | ||
| Vitamin B₁ | 0.18 mg | (18 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.16 mg | (60 %) | ||
| Vitamin B₆ | 0.55 mg | (39 %) | ||
| Folate | 29.18 μg | (10 %) | ||
| Pantothenic acid | 0.94 mg | (16 %) | ||
| Biotin | 0.53 μg | (1 %) | ||
| Vitamin B₁₂ | 0.32 μg | (11 %) | ||
| Vitamin C | 15.74 mg | (17 %) | ||
| Potassium | 448.22 mg | (11 %) | ||
| Calcium | 45.87 mg | (5 %) | ||
| Magnesium | 84.46 mg | (28 %) | ||
| Iron | 1.16 mg | (8 %) | ||
| Iodine | 0.3 μg | (0 %) | ||
| Zinc | 0.94 mg | (12 %) | ||
| Saturated fatty acids | 1.74 g | |||
| Cholesterol | 53.53 mg |
Ingredients
- Ingredients
- 100 grams Quinoa (black)
- 1 Napa cabbage (400 grams)
- 4 scallions
- 2 centimeters ginger
- 1 fresh lemon
- 4 Sea bass (each about 300 grams)
- salt
- peppers (freshly ground)
- 1 Tbsp Rice flour
- 2 Tbsps sesame oil
- 1 Tbsp Fish sauce
- light soy sauce
Preparation steps
Rinse quinoa thoroughly in a colander with cold water and drain. Bring to a boil with 200 ml (approximately 3/4 cup) of water. Remove from heat and let stand for about 20 minutes or until liquid is completely absorbed.
Rinse and chop cabbage. Rinse, dry and cut scallions diagonally into rings. Peel ginger and cut into thin slices. Cut lemon into slices.
Rinse sea bass and pat dry. Season with salt and pepper, fill cavities with lemon slices. Coat with flour, shaking off excess, and place on a lined with baking paper baking sheet. Bake in preheated oven at 180°C (approximately 350°F) for 20-25 minutes.
Combine scallions with ginger and cabbage. Heat oil in a pan and saute together for 1-2 minutes. Add fish sauce and 2-3 tablespoons of soy sauce, mix well and deglaze with a little water. Add quinoa, cover and simmer for about 15 minutes on low heat. Sprinkle with soy sauce. Arrange vegetables and quinoa mix on plates, top with baked fish and serve.