Braised Fish with Peppers and Tomatoes
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
203
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 203 cal. | (10 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 7.8 μg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 776 mg | (19 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 83 μg | (42 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 15 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
Preparation steps
1.
Blanch tomatoes for a few seconds in boiling water, then rinse, peel, quarter, remove seeds and cut into quarters. Rinse and halve peppers, remove seeds and ribs and cut into strips.
2.
Rinse fish, pat dry and cut into 4 cm (approximately 1 1/2-inch) cubes.
3.
Sauté garlic and onion in hot oil. Add peppers and then tomatoes. Add oregano and bay leaf and simmer about 2 minutes. Season with salt and pepper. Place fish on top of vegetables, cover and simmer about 8 minutes. Serve fish sprinkled with basil.
4.
Serve with potato wedges if desired.
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