Baked Fish with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 786 cal. | (37 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 7.6 μg | (38 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 20.8 μg | (35 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 30.9 mg | (258 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 212 μg | (71 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 7.8 μg | (260 %) | ||
| Vitamin C | 108 mg | (114 %) | ||
| Potassium | 2,400 mg | (60 %) | ||
| Calcium | 193 mg | (19 %) | ||
| Magnesium | 185 mg | (62 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 116 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 800 grams cooked Boiled potato
- 1 garlic clove
- 1 bunch scallions
- 300 grams Swiss chard
- 8 Tomatoes
- 800 grams Salmon
- salt
- freshly ground peppers
- juice of lemons
- 4 Tbsps Pastry flour
- 5 Tbsps olive oil
- 2 Tbsps raisins
- 200 milliliters dry white wine
Preparation steps
Peel the potatoes and cut into slices. Peel and chop garlic. Trim scallions, rinse and cut into rings.
Rinse chard and cut without stems into strips.
Blanch tomatoes, peel, seed and dice.
Divide fillets into serving portions, remove any bones, rinse and pat dry. Season with salt and pepper, drizzle with lemon juice and coat with flour.
Heat 3 tablespoons olive oil in a large frying pan. Cook the fish, remove and drain on paper towels.
Cook the potatoes in portions in oil left in frying pan. Remove and arrange in a nonstick pan. Place fish fillets on top.
Sauté garlic and scallions in remaining 2 tablespoons olive oil. Add diced tomatoes and chard and cook briefly, then stir in raisins. Spread over the fish and pour in wine. Cover the pan with aluminum foil and bake on middle rack of a preheated oven (200°C; approximately 400°F) about 15-20 minutes.
