Fish Fillet with Roasted Vegetables

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Fish Fillet with Roasted Vegetables
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
286
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie286 cal.(14 %)
Protein31 g(32 %)
Fat14 g(12 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage2.8 g(9 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.5 μg(18 %)
Vitamin E3.5 mg(29 %)
Vitamin K14.2 μg(24 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.4 mg(87 %)
Vitamin B₆0.8 mg(57 %)
Folate69 μg(23 %)
Pantothenic acid0.9 mg(15 %)
Biotin20.5 μg(46 %)
Vitamin B₁₂5.7 μg(190 %)
Vitamin C25 mg(26 %)
Potassium840 mg(21 %)
Calcium74 mg(7 %)
Magnesium72 mg(24 %)
Iron2.4 mg(16 %)
Iodine55 μg(28 %)
Zinc0.8 mg(10 %)
Saturated fatty acids2.3 g
Uric acid402 mg
Cholesterol45 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
4 redfish fillet
2 Tomatoes
1 red bell pepper paprika
1 small Eggplant
1 small Zucchini
½ bunch Fresh herbs (Parsley and basil)
3 Tbsps olive oil
30 grams breadcrumbs
salt
peppers
Basil (for garnish)
How healthy are the main ingredients?
olive oilTomatoEggplantZucchinisaltBasil

Preparation steps

1.

Rinse the vegetables. Cut eggplant into cubes, season with salt and let sit. Halve bell pepper, remove seeds and ribs and cut into fine strips. Cut out stem of tomato and cut tomato into slices. Slice zucchini in half lengthwise and cut into thin slices. Rinse the eggplant cubes under running water and pat dry with paper towel.

2.

Rinse the herbs, shake dry and finely chop. Heat 1 tablespoon oil in a nonstick, ovenproof frying pan and cook the eggplant cubes, while stirring, for about 5 minutes. Add the rest of the vegetables, cook for another 3-5 minutes, season with salt and pepper and remove from the pan. Heat 1 tablespoon oil in another pan and pan-fry the fish fillets for 2-3 minutes on each side. Spread the vegetables on top of the fillets. Mix bread crumbs with the remaining oil and the herbs, spread over the vegetables and gratinate in preheated oven at 180°C (approximately 360°F) convection for about 10-12 minutes. Garnish with basil and serve on warmed plates.