Fish Fillet with Sweet Potatoes and Broccoli
Nutritional values
(Percentage of daily recommendation)
| Calorie | 570 cal. | (27 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.3 g | (38 %) |
| Vitamin A | 2.9 mg | (363 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 13.2 mg | (110 %) | ||
| Vitamin K | 273.2 μg | (455 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 16.4 mg | (137 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 207 mg | (218 %) | ||
| Potassium | 1,829 mg | (46 %) | ||
| Calcium | 160 mg | (16 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 142 μg | (71 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 153 mg | |||
| Cholesterol | 122 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 800 grams Sweet potato
- 3 Tbsps olive oil
- salt
- peppers (from the mill)
- 600 grams Broccoli
- 4 scallions
- 700 grams fish fillets (from Barramundi)
- 2 Tbsps butter
- 1 tsp lemon juice
Preparation steps
Preheat the oven to 180°C (approximately 350°F).
Peel the potatoes, rinse and cut into thick slices. Spread on a baking sheet covered with parchment paper, drizzle with 2 tablespoons oil, season with salt and pepper and bake in the oven until golden brown, about 25 minutes.
Trim the broccoli, rinse and cut up into florets. Blanch in boiling salt water for 5 minutes. Rinse in cold water and drain. Trim the scallions, rinse and cut into 3-4 cm (approximately 1 1/4 to 1 1/2 inches) long pieces.
Rinse the fish and pat dry. Drizzle with oil, season with salt and pepper and cook on the hot grill on each side for 3-4 minutes.
Cook the broccoli and the scallions in a hot pan in butter 1-2 minutes. Season with salt and lemon juice.
Arrange the potatoes with broccoli on plates. Place the fish on top and serve.
