Baked Fish with Vegetables
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
515
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 515 cal. | (25 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 54.8 μg | (91 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 132 μg | (44 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,437 mg | (36 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 107 μg | (54 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 98 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Pollock (ready to cook, with skin)
- salt
- freshly ground peppers
- lemon juice
- butter (for the ramekins)
- 1 stalk Leeks
- 1 Tbsp vegetable oil
- 200 grams Cherry tomatoes
- 400 grams boiling potatoes
- 2 Tbsps freshly chopped parsley
- 1 tsp freshly chopped thyme
- 2 Tbsps breadcrumbs
- 80 grams finely chopped Hazelnuts
- olive oil
Preparation steps
1.
Rinse and pat dry fish, cut into 8 equal pieces, season with salt and pepper and drizzle with lemon juice. Place 2 pieces of fish into 4 ramekins.
2.
Preheat the oven to 180 ° C top and bottom heat Preheat.
3.
Rinse and dry leek, halve lengthwise and cut into rings. Heat oil in a pan and saute leek briefly, remove from heat and let cool. Rinse and quarter tomatoes. Peel and rinse potatoes, slice thinly.
4.
Mix herbs with breadcrumbs and nuts, season with salt and pepper.
5.
Arrange quartered tomatoes and leek on fish and layer with potatoes. Spread breadcrumb mixture on top and drizzle with a little olive oil. Bake in preheated oven at 180°C (approximately 350°F) for about 30-35 minutes or until golden brown. Remove from the oven and serve immediately.
