Fish and Potatoes with Cajun Seasoning
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
350
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 7.3 μg | (12 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,221 mg | (31 %) | ||
| Calcium | 34 mg | (3 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams white fish fillets (such as cod)
- ½ organic lemon (juiced)
- 2 tsps Cajun seasoning
- Pastry flour (for dusting)
- 600 grams cooked, waxy potatoes
- 2 scallions
- 1 onion
- olive oil
- salt
- freshly ground peppers
- 1 Tbsp chopped Dill
Preparation steps
1.
Rinse fish, pat dry and cut into bite-sized pieces. Drizzle with lemon juice and season with Cajun spices. Lightly coat with flour. Halve potatoes. Rinse and dry scallions, cut into thin, narrow strips. Peel onion and cut into fine strips.
2.
Heat 2 tablespoons of oil in a pan and cook fish on all sides. Add potatoes, scallions and onion. Season with salt and pepper and sprinkle with dill. Arrange on plates and serve.
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