Firm White Fish over Veggie Gratin
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
288
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 288 cal. | (14 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 36.6 μg | (61 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 154 mg | (162 %) | ||
| Potassium | 1,178 mg | (29 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 254 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 3 Tbsps olive oil
- 2 Eggplant (chopped)
- 2 Zucchini (sliced into thick discs)
- 2 red peppers (seeded and cut into strips)
- 2 yellow Bell pepper (seeded and cut into strips)
- 2 garlic cloves (unpeeled but lightly crushed with the back of a knife)
- 1 Tbsp balsamic vinegar (optional)
- salt
- peppers
- Chives (chopped)
Preparation steps
1.
Preheat the oven to 200°C | 400F | gas 6.
2.
Toss the vegetables in olive oil and place in a large roasting tin. Season and drizzle with the balsamic vinegar if using.
3.
Roast in the oven for 30-40 minutes until lightly browned and tender. Sprinkle with the chives and set aside.
4.
Place the hake fillets on a baking sheet, season and drizzle with a little olive oil.
5.
Roast in the oven for 7-10 minutes until just cooked through and flaking easily.
6.
Serve the hake with the roasted vegetables, sprinkled with basil leaves and a squeeze of lemon juice.
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