Crusted White Fish with Vegetables
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
338
calories
Calories
Healthy, because
Even smarter
Nutritional values
Fish are an excellent source of protein because they are lean and they also contain healthy fats and other elements that we don't often get from other food sources. In combination with the vegetables and carbs, this makes for a very well rounded meal that is full of nutrients.
Serve this with some whole wheat bread, rice, or potatoes on the side for more fiber and satiating carbs.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.3 g | (24 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 103.6 μg | (173 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 256 μg | (85 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 1,782 mg | (45 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 113 μg | (57 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Leeks (cut into rings)
- 1 clove garlic cloves (sliced)
- 1 pc fresh ginger (the size of a walnut, chopped)
- 3 Tbsps sesame oil
- 3 Tbsps Lime juice
- ½ tsp sugar
- 21 ozs Fish (e. g. redfish)
- ½ bunch parsley (chopped)
- ½ bunch Basil (chopped)
- 4 sprigs cilantro (chopped)
- ½ tsp dried chili peppers (finely chopped or crushed)
- ⅔ cup white wine
- 16 cherry Tomatoes
Preparation
Kitchen utensils
1 Small pot, 2 Bowls, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Hand mixer, 1 deep bowl, 4 small molds (5 oz.)
Preparation steps
1.
Preheat the oven to 400°F.
2.
Blanch the leeks in boiling, salted water for 1 minute. Drain, rinse in cold water and transfer to an oven-proof dish.
3.
Mix together the leeks, garlic, ginger, 2 tbsp sesame oil, 2 tbsp lime juice, sugar, salt and ground black pepper.
4.
Mix the herbs with the chilli, the remaining oil and lime juice, salt and ground black pepper. Spread the herb mixture on the fish fillets, place on top of the leeks and add the white wine and the cherry tomatoes.
5.
Bake for about 15 minutes until the fish is firm to the touch.
