Fish Fillets on Mixed Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 439 cal. | (21 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 52.9 μg | (88 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.2 mg | (160 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 22.8 μg | (51 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,567 mg | (39 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 550 μg | (275 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 312 mg | |||
| Cholesterol | 130 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 2 Zucchini
- 4 carrots
- 250 grams button Mushroom
- 1 shallot
- 1 garlic clove
- 6 Tbsps olive oil
- 1 tsp Coriander
- 150 milliliters dry white wine
- 8 small Red mullet fillets (each 80 grams)
- 1 lemon (juice)
- 1 tsp Ras el hanout
- salt
- freshly ground peppers
- 1 tsp honey
- 1 Tbsp finely chopped parsley
- 1 tsp scallions
Preparation steps
Rinse the zucchini and cut off the ends. Peel the carrots and, with the zucchini, cut into 1 cm (approximately 1/2 inch) thick pins. Clean the mushrooms and cut in half. Peel the shallot and garlic and chop finely. Sweat until translucent. Heat 4 tablespoons of oil in a pan. Scatter and toast the coriander. Add the carrot and cook for 2-3 minutes, stirring occasionally. Then add the mushrooms and zucchini and cook for another 2-3 minutes. Deglaze with the wine and cook over medium heat for about 7 minutes, until the liquid has almost completely evaporated.
Rinse the fish fillets, pat dry and drizzle with lemon juice. Season with ras el hanout, salt and pepper. Cook in the remaining oil in another pan on the skin side for 2-3 minutes until golden brown. Turn over and cook for 1-2 minutes on low heat.
Drizzle the vegetables with honey, mix in parsley and season. Arrange on four plates and place the fish fillets on top. Serve garnished with chives.
