Fish Fillet with Mushrooms and Vegetables
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
476
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 476 cal. | (23 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.2 μg | (21 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 226.8 μg | (378 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 22.9 mg | (191 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 17.6 μg | (39 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 2,249 mg | (56 %) | ||
| Calcium | 149 mg | (15 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 483 μg | (242 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 323 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod (without skin)
- 300 grams mixed Mushrooms (e.g., oyster mushrooms, chanterelles)
- 1 handful Kale
- 100 milliliters Vegetable broth
- 50 milliliters white wine
- 12 smaller potatoes
- 2 sprigs parsley
- salt
- peppers (black)
- peppercorns (pink)
- 2 Tbsps clarified butter
Preparation steps
1.
Peel the potatoes and boil in plenty of salted water 25–30 minutes until tender. Wash and finely chop the parsley. Clean the mushrooms (wipe with paper towel) and mince. Rinse the kale, blanch in boiling water, drain, and then cook in the broth with the wine.
2.
Sauté the mushrooms in 1 tablespoon of the butter for 3–5 minutes. Season with salt and pepper.
3.
Season the fish fillets lightly with salt. Sauté them slowly in the remaining (about 5 minutes). Season with pepper.
4.
Drain the potatoes and mix with the parsley. Arrange the kale with the mushrooms on warmed plates. Top with the fish fillets and potatoes. Sprinkle with pink peppercorns to serve.
