Baked Fish with Vegetables

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Baked Fish with Vegetables
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
786
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie786 cal.(37 %)
Protein49 g(50 %)
Fat36 g(31 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage8.8 g(29 %)
Vitamin A0.7 mg(88 %)
Vitamin D7.6 μg(38 %)
Vitamin E9 mg(75 %)
Vitamin K20.8 μg(35 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.8 mg(73 %)
Niacin30.9 mg(258 %)
Vitamin B₆1.7 mg(121 %)
Folate212 μg(71 %)
Pantothenic acid1.4 mg(23 %)
Biotin9.1 μg(20 %)
Vitamin B₁₂7.8 μg(260 %)
Vitamin C108 mg(114 %)
Potassium2,400 mg(60 %)
Calcium193 mg(19 %)
Magnesium185 mg(62 %)
Iron6 mg(40 %)
Iodine27 μg(14 %)
Zinc1.9 mg(24 %)
Saturated fatty acids6.8 g
Uric acid116 mg
Cholesterol116 mg
Complete sugar15 g

Ingredients

for
4
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
How healthy are the main ingredients?
Salmonolive oilraisinsgarlic cloveTomatosalt

Preparation steps

1.

Peel the potatoes and cut into slices. Peel and chop garlic. Trim scallions, rinse and cut into rings.

2.

Rinse chard and cut without stems into strips.

3.

Blanch tomatoes, peel, seed and dice.

4.

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.

5.

Heat 3 tablespoons olive oil in a large frying pan. Cook the fish, remove and drain on paper towels.

6.

Cook the potatoes in portions in oil left in frying pan. Remove and arrange in a nonstick pan. Place fish fillets on top.

7.

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.