Fish and Veggie Stack

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Fish and Veggie Stack
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Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
201
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie201 kcal(10 %)
Protein28.93 g(30 %)
Fat2.42 g(2 %)
Carbohydrates15.62 g(10 %)
Sugar added0 g(0 %)
Roughage3.88 g(13 %)
Vitamin A1,160.64 mg(145,080 %)
Vitamin D1.94 μg(10 %)
Vitamin E0.9 mg(8 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.23 mg(21 %)
Niacin7.86 mg(66 %)
Vitamin B₆0.53 mg(38 %)
Folate78.34 μg(26 %)
Pantothenic acid0.79 mg(13 %)
Biotin0.31 μg(1 %)
Vitamin B₁₂2.81 μg(94 %)
Vitamin C50.01 mg(53 %)
Potassium949.51 mg(24 %)
Calcium131.21 mg(13 %)
Magnesium68.41 mg(23 %)
Iron2.07 mg(14 %)
Zinc1.15 mg(14 %)
Saturated fatty acids0.58 g
Cholesterol90.72 mg

Ingredients

for
4
Ingredients
3 carrots (sliced)
1 ½ cups Snap pea
3 zucchini (sliced)
1 Leek (washed and chopped)
6 Whiting fillets (washed and pin-boned)
2 tablespoons flat-leaf parsley (chopped)
olive oil
flaked Sea salt
freshly ground peppers
How healthy are the main ingredients?
parsleycarrotzucchiniLeekolive oil

Preparation steps

1.
Put the slices of carrots in a steamer basket. Place the basket over a pan of gently simmering water. Cover and cook for 10 minutes.
2.
Meanwhile, wash and top and end tail the mangetout.
3.
Add the courgette slices to the steamer basket and extend cooking for 5 minutes. Then add the leek and cook for a further 5 minutes. 2 minutes before the end, add the mangetout. Season the vegetables with some salt and pepper and set aside.
4.
Place the fish fillets in the steamer basket. Season with salt and pepper, cook for 12-16 minutes until the flesh is cooked through and firm to the touch.
5.
Assemble the sandwiches on plates alternating a fish fillet and a layer of vegetables. Sprinkle with parsley, add a drizzle of olive oil and serve warm or cold.