Fish Fillet with Vegetables and Rice
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(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
747
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 747 cal. | (36 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 22.5 μg | (38 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,192 mg | (30 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 106 μg | (53 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 19.5 g | |||
| Uric acid | 108 mg | |||
| Cholesterol | 170 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 fish fillets (each about 180 grams, such as redfish)
- lemons
- salt
- freshly ground peppers
- 1 Tbsp butter
- 1 carrot (finely sliced)
- 1 small Zucchini (finely sliced)
- 150 grams Whipped cream
- Tarragon
- 150 grams Long grain rice
Preparation steps
1.
Combine rice with almost twice the amount of lightly salted water and bring to a boil, reduce heat and simmer, covered, for about 25 minutes.
2.
Rinse and pat dry fish fillets. Drizzle with half of lemon juice and season with salt and pepper. Heat butter in a pan and cook fish for about 3 minutes per side. Remove from the pan and saute carrot and zucchini slices briefly. Remove from the pan and keep warm.
3.
Add cream and remaining lemon juice to the pan, bring to a boil and season with salt, tarragon and pepper.
4.
Arrange rice with fish fillets and vegetables on plates, drizzle with sauce and serve.
