Fish Cutlets in Tomato Sauce

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Fish Cutlets in Tomato Sauce
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
544
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie544 cal.(26 %)
Protein70.17 g(72 %)
Fat23.33 g(20 %)
Carbohydrates12.01 g(8 %)
Sugar added0 g(0 %)
Roughage3.39 g(11 %)
Vitamin A242.63 mg(30,329 %)
Vitamin D2.16 μg(11 %)
Vitamin E6.87 mg(57 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.26 mg(24 %)
Niacin20.58 mg(172 %)
Vitamin B₆0.75 mg(54 %)
Folate70.51 μg(24 %)
Pantothenic acid1.59 mg(27 %)
Biotin10.03 μg(22 %)
Vitamin B₁₂8.32 μg(277 %)
Vitamin C44.5 mg(47 %)
Potassium1,715.15 mg(43 %)
Calcium77.62 mg(8 %)
Magnesium118.16 mg(39 %)
Iron1.56 mg(10 %)
Zinc1.9 mg(24 %)
Saturated fatty acids3.45 g
Cholesterol205.2 mg

Ingredients

for
2
Ingredients
8 small Fish medallions (Fish cutlets, each about 50-60 grams, such as Loup de mer)
2 Tbsps lemon juice
salt
freshly ground peppers
cayenne pepper
500 grams Tomatoes
2 shallots
1 garlic clove
3 Tbsps vegetable oil
1 bunch Watercress (small)
How healthy are the main ingredients?
TomatoWatercresssaltcayenne peppershallotgarlic clove

Preparation steps

1.

Tie fish medallions with kitchen string, if desired, drizzle with lemon juice and season with salt, pepper and cayenne pepper.

2.

Blanch tomatoes in hot water for a few seconds, rinse in cold water and peel. Quarter and remove seeds, cut into small cubes.

3.

Peel and chop shallots and garlic. Heat oil in a wide pan and saute shallots and garlic until soft, add tomatoes and season with salt and pepper, stirring occasionally. Add fish medallions and cook for about 4 minutes, basting with sauce occasionally.

4.

Arrange fish medallions on cress and drizzle with sauce. Serve.