Crusted White Fish with Vegetables

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Crusted White Fish with Vegetables
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
390
calories
Calories

Healthy, because

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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)
Calorie390 kcal(19 %)
Protein29.37 g(30 %)
Fat16.09 g(14 %)
Carbohydrates29.19 g(19 %)
Sugar added0.52 g(2 %)
Roughage7.08 g(24 %)
Vitamin A566.42 mg(70,803 %)
Vitamin D0 μg(0 %)
Vitamin E3.24 mg(27 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.25 mg(23 %)
Niacin11.72 mg(98 %)
Vitamin B₆0.87 mg(62 %)
Folate125.66 μg(42 %)
Pantothenic acid1.42 mg(24 %)
Biotin20.3 μg(45 %)
Vitamin B₁₂3.27 μg(109 %)
Vitamin C98.37 mg(104 %)
Potassium1,704.94 mg(43 %)
Calcium120.9 mg(12 %)
Magnesium153.19 mg(51 %)
Iron3.34 mg(22 %)
Zinc1.37 mg(17 %)
Saturated fatty acids2.78 g
Cholesterol71.44 mg

Ingredients

for
4
Ingredients
2 Leeks (cut into rings)
1 clove garlic (sliced)
1 piece fresh ginger (the size of a walnut, chopped)
3 tablespoons sesame oil
3 tablespoons Lime juice
½ teaspoon sugar
21 ounces Fish (e. g. redfish)
½ bunch parsley (chopped)
½ bunch Basil (chopped)
4 sprigs cilantro (chopped)
½ teaspoon dried chile peppers (finely chopped or crushed)
cup white wine
16 cherry tomatoes
How healthy are the main ingredients?
gingersesame oilparsleyBasilgarlicsugar
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.