Baked Redfish with Herbs
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
603
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 603 cal. | (29 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 57.8 μg | (96 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,046 mg | (26 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 62 μg | (31 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 414 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the fish
- 4 redfish fillet skinless (about 180 grams or approximately 6 ounces)
- 1 tsp lemon juice
- 1 bunch parsley
- 1 bunch Basil
- 3 garlic cloves
- 1 organic lemon
- 3 small Zucchini
- 6 Tbsps olive oil
- 2 Tbsps Pine nuts
- salt
- peppers
Preparation steps
1.
Rinse fish in cold water, pat dry and sprinkle with lemon juice. Rinse herbs, shake dry, pluck the leaves and chop coarsely. Peel garlic and slice very thinly. Rinse lemon in hot water and slice thinly.
2.
Rinse zucchini, pat dry and also thinly slice. Stir lemon slices with vegetables and season with salt and pepper. Apply vegetables on fish and top with garlic, herbs, pine nuts, oil and lemon slice.
3.
Place everything into the bags and and place on a cold baking sheet. Bake in a preheated oven at 200°C (approximately 400°F) for about 20 minutes. Remove fish and vegetables from bags, slice bread and serve.
