Fish Cutlets in Tomato Sauce
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
544
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 544 cal. | (26 %) | ||
| Protein | 70.17 g | (72 %) | ||
| Fat | 23.33 g | (20 %) | ||
| Carbohydrates | 12.01 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.39 g | (11 %) |
more nutritional values
| Vitamin A | 242.63 mg | (30,329 %) | ||
| Vitamin D | 2.16 μg | (11 %) | ||
| Vitamin E | 6.87 mg | (57 %) | ||
| Vitamin B₁ | 0.25 mg | (25 %) | ||
| Vitamin B₂ | 0.26 mg | (24 %) | ||
| Niacin | 20.58 mg | (172 %) | ||
| Vitamin B₆ | 0.75 mg | (54 %) | ||
| Folate | 70.51 μg | (24 %) | ||
| Pantothenic acid | 1.59 mg | (27 %) | ||
| Biotin | 10.03 μg | (22 %) | ||
| Vitamin B₁₂ | 8.32 μg | (277 %) | ||
| Vitamin C | 44.5 mg | (47 %) | ||
| Potassium | 1,715.15 mg | (43 %) | ||
| Calcium | 77.62 mg | (8 %) | ||
| Magnesium | 118.16 mg | (39 %) | ||
| Iron | 1.56 mg | (10 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.45 g | |||
| Cholesterol | 205.2 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
