Bass with Roasted Potatoes, Swiss Chard and Tomato

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Bass with Roasted Potatoes, Swiss Chard and Tomato
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
568
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie568 cal.(27 %)
Protein43 g(44 %)
Fat23 g(20 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage5.1 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.5 μg(3 %)
Vitamin E4.8 mg(40 %)
Vitamin K9.1 μg(15 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin14.2 mg(118 %)
Vitamin B₆0.9 mg(64 %)
Folate81 μg(27 %)
Pantothenic acid1.4 mg(23 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C61 mg(64 %)
Potassium1,881 mg(47 %)
Calcium306 mg(31 %)
Magnesium147 mg(49 %)
Iron4.4 mg(29 %)
Iodine19 μg(10 %)
Zinc3.1 mg(39 %)
Saturated fatty acids9.7 g
Uric acid286 mg
Cholesterol159 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
700 grams Grouper fillet (or redfish)
salt
peppers (from the mill)
2 Tbsps lemon juice
2 Tbsps Pastry flour
4 Tbsps butter
800 grams cooked potatoes (from the day before)
½ bunch scallions
2 sheets Swiss chard
30 grams golden raisin
2 Tbsps Pine nuts
2 garlic cloves
2 Tomatoes
1 Tbsp olive oil
How healthy are the main ingredients?
potatoPine nutsolive oilsaltgarlic cloveTomato

Preparation steps

1.

Rinse and cut the scallions into rings.

2.

Rinse the swiss chard leaves, remove the stalk and cut into strips.

3.

Rinse and slice the tomatoes.

4.

Peel and thinly chop the garlic.

5.

Briefly fry the sliced ​​tomatoes in olive oil with the chopped garlic, turning once. Add salt and pepper to taste, remove and set aside.

6.

Slice the potatoes. Add 2 tablespoons of butter to the pan, let them lather the potato slices, then fry until brown on both sides, turning often. At the end add the scallions, golden raisins, pine nuts and swiss chard leaves and fry for a minute or so. Season with salt and pepper.

7.

Salted the fish fillets, sprinkle with pepper and lemon juice, then sprinkle all sides with flour.

8.

In a second pan melt the remaining butter and the fry the fish fillets for about 3 minutes, or until golden brown on each side.

9.

To serve, arrange vegetables with the fish fillets on plates and garnish with tomato and chopped garlic as desired.