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Baked Fish with Mushrooms and Tomatoes
(2 votes)
Health Score:
96 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 40 mins
Calories:
262
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 262 cal. | (12 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.7 mg | (131 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 963 mg | (24 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 467 μg | (234 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 251 mg | |||
| Cholesterol | 68 mg |
Author of this recipe:
EAT-SMARTER
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Preparation steps
1.
Rinse fish fillets, pat dry and season with salt and pepper. Rinse dill and oregano, shake dry, pluck and chop leaves.
2.
Clean mushrooms and slice thinly. Rinse the tomatoes, halve, remove seeds and cut into small cubes.
3.
Preheat the oven to 200°C (approximately 400°F). Place 4 large pieces of aluminum foil on work surface and coat the center of each with 1 teaspoon oil. Place the fish fillets on top, then the mushrooms and tomato cubes and sprinkle with oregano and some dill. Drizzle with 1 teaspoon olive oil and season with salt and pepper. Fold the foil over and seal tightly. Place on a baking sheet and bake until the fish is cooked through, 15-20 minutes.
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