Fish and Seafood with Med Veg

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Fish and Seafood with Med Veg
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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
823
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie823 kcal(39 %)
Protein84.91 g(87 %)
Fat40.22 g(35 %)
Carbohydrates31.28 g(21 %)
Sugar added0 g(0 %)
Roughage9.42 g(31 %)
Vitamin A468.66 mg(58,583 %)
Vitamin D0.01 μg(0 %)
Vitamin E2.83 mg(24 %)
Vitamin B₁1.03 mg(103 %)
Vitamin B₂1.63 mg(148 %)
Niacin49.6 mg(413 %)
Vitamin B₆3.34 mg(239 %)
Folate186.2 μg(62 %)
Pantothenic acid6.66 mg(111 %)
Biotin31.47 μg(70 %)
Vitamin B₁₂9.49 μg(316 %)
Vitamin C67.87 mg(71 %)
Potassium3,415.25 mg(85 %)
Calcium162.81 mg(16 %)
Magnesium184.47 mg(61 %)
Iron5.21 mg(35 %)
Iodine0.75 μg(0 %)
Zinc3.58 mg(45 %)
Saturated fatty acids5.96 g
Cholesterol230.28 mg

Ingredients

for
4
Ingredients
1 onion (thickly sliced)
2 Fennel bulb (thickly sliced)
12 cherry tomatoes
2 Figs (quartered)
4 tablespoons olive oil
salt
freshly ground peppers
4 fresh Salmon fillet
4 Prawn (peeled and deveined, tails on)
To garnish
Lemon wedge
Sage
How healthy are the main ingredients?
olive oilonionFennel bulbtomatoFigssalt
Preparation

Kitchen utensils

1 Medium bowl, 1 Fine-mesh sieve, 1 Whisk, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Brush, 1 Teaspoon, 1 große Skillet, 1 Wooden spoon, 1 kleine Non-stick pan, 1 kleine Ladle, 1 Slotted spatula, 1 Knife, 1 flache Casserole dish, 1 Small bowl

Preparation steps

1.
Heat the oven to 200°C (180° fan) 400°F gas 6.
2.
Place all the vegetables and the figs in a bowl, drizzle with 3 tablespoons olive oil and season with a grinding of salt and pepper. Toss well.
3.
Spread out in a baking dish and cook for 15-20 minutes until almost tender.
4.
Combine the remaining oil with a seasoning of salt and pepper. Brush over the top and sides of the salmon. Place skin down, on top of the vegetables. Bake for 10-15 minutes, until the fish is opaque and flakes easily with a fork. Add the prawns for the last 8-10 minutes of cooking time, until they turn pink.
5.
Garnish with lemon wedges and sage leaves.