Chilli and Lemon Baked Fish
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
298
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 298 cal. | (14 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 10.4 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.4 mg | (120 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 14.7 μg | (33 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 827 mg | (21 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 453 μg | (227 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 235 mg | |||
| Cholesterol | 239 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 28 ozs Cod (divided into portions)
- 1 lemon (peeled and thinly sliced)
- 2 cloves garlic cloves (peeled and thinly sliced)
- 3 Tbsps olive oil
- 2 red chili peppers (rinsed, deseeded and membrane removed.)
- ½ cup strong Fish broth
- 3 eggs
- Garnish
- fresh Dill
Preparation steps
1.
Heat the oven to 180°C conventional / 200°C fan assisted / 375°F / gas 5.
2.
Lay the fish filets in an oven-proof dish with the lemon and garlic slices. Drizzle with olive oil and season with salt and pepper.
3.
Chop one chilli pepper into fine strips and puree the other with the fish broth and eggs in a kitchen mixer. Season well with salt and pepper and pour the mixture over the fish.
4.
Bake for around 25 minutes.
5.
Scatter with dill and chilli strips to serve.
