Baked Fish with Vegetables

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Baked Fish with Vegetables
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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
426
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie426 kcal(20 %)
Protein42.2 g(43 %)
Fat17.78 g(15 %)
Carbohydrates28.59 g(19 %)
Sugar added0 g(0 %)
Roughage5.05 g(17 %)
Vitamin A120.52 mg(15,065 %)
Vitamin D1.95 μg(10 %)
Vitamin E4.42 mg(37 %)
Vitamin B₁0.36 mg(36 %)
Vitamin B₂0.41 mg(37 %)
Niacin15.39 mg(128 %)
Vitamin B₆0.84 mg(60 %)
Folate71.45 μg(24 %)
Pantothenic acid0.93 mg(16 %)
Biotin17.55 μg(39 %)
Vitamin B₁₂5.5 μg(183 %)
Vitamin C31.7 mg(33 %)
Potassium1,443.69 mg(36 %)
Calcium171.87 mg(17 %)
Magnesium184.7 mg(62 %)
Iron3.42 mg(23 %)
Iodine3.36 μg(2 %)
Zinc1.73 mg(22 %)
Saturated fatty acids1.7 g
Cholesterol129 mg

Ingredients

for
4
Ingredients
600 grams
Pollock (ready to cook, with skin)
freshly ground Pepper
Butter (for the ramekins)
1 stalk
1 tablespoon
200 grams
400 grams
boiling Potatoes
2 tablespoons
freshly chopped Parsley
1 teaspoon
freshly chopped Thyme
2 tablespoons
80 grams
finely chopped Hazelnuts

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.