Fish and Potato Fillets with Zucchini and Tomato Salad
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(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
405
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 405 cal. | (19 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 20.1 μg | (34 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,402 mg | (35 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 105 μg | (53 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 fish fillets (Peter Fish, redfish o. Ä., about 160 grams)
- 350 grams Tomatoes (skinned, seeded and finely diced)
- 1 small Zucchini (finely diced)
- 500 grams potatoes
- 50 grams Pastry flour
- 1 Tbsp balsamic vinegar
- 2 Tbsps Basil (cut into strips)
- 2 tsps small Caper
- 4 Tbsps olive oil
- salt
- freshly ground peppers
- 1 Tbsp grated Lemon peel
Preparation steps
1.
Mix together the balsamic vinegar and 2 tablespoons of oil, and season with salt and pepper. Mix tomato, zucchini cubes, strips of basil and capers with the oil mixture and let marinate.
2.
Peel the potatoes and cut into thin slices, pat dry and coat with flour.
3.
Season the fish fillets with salt and pepper, and rub with lemon zest. Spread the fish fillets with half the potato slices and squeeze well.
4.
Fry the fish fillets in hot oil with the potato side down, cover with remaining potato slices and fry for about 5 minutes over medium heat. Flip the fish fillets carefully and fry further for 5 minutes.
5.
Serve the fish fillets with tomato and zucchini salad on warmed plates.
