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Fish fillet with sauteed mushrooms
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 30 mins
Calories:
351
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 351 cal. | (17 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 9 μg | (45 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 20.7 μg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 8.3 mg | (138 %) | ||
| Biotin | 50 μg | (111 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 881 mg | (22 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 337 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 4 turbot fillet (or fillets)
- 1 lemon (juiced)
- 1 shallot (chopped)
- 4 Tbsps olive oil
- 2 scallions (sliced)
- 5 cups shiitake mushrooms (sliced)
- 2 Tbsps parsley (chopped)
Preparation steps
1.
Drizzle the fish with lemon juice and season with salt and ground black pepper.
2.
Fry the shallot in 2-3 tbsp oil. Add the spring onions and the mushrooms and fry for 5-7 minutes turning occasionally until soft. Season with salt and ground black pepper.
3.
Heat the remaining oil in another pan and fry the fish for 2-3 minutes on each side. Arrange on plates with the mushrooms and garnish with parsley.
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