Charred Fish with Green Spears
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
278
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 278 cal. | (13 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 71.1 μg | (119 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 210 μg | (70 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,008 mg | (25 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 111 μg | (56 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 115 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 Tbsps butter (melted)
- 1 tsp green chili peppers
- 2 Tbsps chopped, fresh Sorrel
- 4 fish fillets (approx. 200 g each)
- 2 lemons (cut into wedges)
- 3 cups green Asparagus (trimmed)
- salt
- black peppercorns (crushed)
Preparation steps
1.
Mix the melted butter with the flaked chillies, chopped sorrel, add some salt and the crushed black peppercorns.
2.
Roll the salmon in the butter and herbs mixture and ensure that its well coated.
3.
Preheat a griddle pan and transfer the remainder of the butter and herbs to the pan. When its spitting, add the salmon fillets and grill for 6-8 minutes turning once to ensure even browning. Cook the lemon wedges in the griddle pan until they start to brown.
4.
Meanwhile bring a large flat pan of water about 3-4 cm deep to the boil, add a little salt.
5.
Place the asparagus into the pan, turn the heat down and simmer very gently for 8-10 minutes until tender but not overcooked. Drain.
6.
Serve the salmon on a bed of asparagus, and garnish with sprigs of fresh sorrel and the lemon wedges.
7.
Pour the remaining butter and herbs over the asparagus.
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