Fish Fillet with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 14.6 μg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 22.4 μg | (50 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,323 mg | (33 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 382 mg | |||
| Cholesterol | 77 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 450 grams Fennel
- 200 grams carrots
- ½ bunch scallions
- 200 grams Tomatoes
- 1 garlic clove
- 3 Tbsps olive oil
- ¼ l Vegetable broth
- 150 grams Whipped cream
- 600 grams redfish fillet
- ½ organic lemon (juice)
- salt
- peppers
Preparation steps
Cut fennel lengthways, remove hard stalk, rinse fennel and cut into thin sices. Peel carrots and cut diagnolly into thin slices. Rinse scallions, shake dry and cut into rings. Reserve green tops of scallions for garnish.
Cut tomatoes crosswise, blanch in boiling water, rinse with cold water, peel, remove seeds and cut into wedges. Peel garlic. Heat olive oil in a large frying pan and saute fennel, carrots, scallions and tomatoes. Press garlic, add and pour in broth. Stir in sour cream and let vegetables simmer uncovered over low heat for about 4 minutes.
Season with salt and pepper. Rinse fish fillet in cold water, pat dry with a paper towel and cut into 2 cm (approximately 3/4 inch) wide strips. Drizzle with lemon juice and season with salt and pepper. Place fish pieces over vegetables, cover and cook for 5 minutes. Serve vegetables and fish garnished with scallions.
