Feta and Crumb-Topped Baked Fish Fillets
Feta and Crumb-Topped Baked Fish Fillets - Fish and supplement in one - practical and delicious!
Nutritional values
(Percentage of daily recommendation)
| Calorie | 375 cal. | (18 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 603 mg | (15 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 82 mg |
Ingredients
- Ingredients
- ½ Lime
- 4 fish fillets (a 125 grams; eg Pangasius)
- salt
- peppers
- 150 grams Feta
- 250 grams Yogurt (low-fat)
- 2 Tomatoes
- 1 Zucchini
- 4 stalks Basil
- 4 tsps olive oil
- 2 sprigs thyme
- 6 Tbsps breadcrumbs
Preparation steps
Juice half a lime. Rinse fish fillets, pat dry, season with salt and pepper and sprinkle with 1 tablespoon lime juice.
In a bowl, mash the feta cheese with the yogurt. Season with salt, pepper and 1 tablespoon lime juice. Rinse and core the tomatoes and thinly slice. Rinse the zucchini, and thinly slice lengthwise. Rinse the basil, shake dry, pluck leaves.
Line a bkaing sheet with parchment paper. Place four bunches of 3 zucchini slices slightly overlapping on the baking sheet and cover each bunch with tomato slices. Lightly salt and pepper, drizzle with 1 teaspoon oil and spread half the yogurt sauce on it. Top each with some basil leaves and a fish fillet. Cover with the remaining sauce.
Preheat the oven to 200°C (approximately 390°F). Rinse thyme, shake dry and pluck leaves. Sprinkle each fish fillet with breadcrumbs and thyme and bake until the topping is golden brown and the breadcrumbs are crisp, 15-20 minutes.
