Fish Fillets with Almond Crust
and Wilted Cherry Tomatoes
(Percentage of daily recommendation)
|Calorie||396 kcal||(19 %)||more|
|Protein||39 g||(40 %)||more|
|Fat||22 g||(19 %)||more|
|Carbohydrates||7 g||(5 %)||more|
|Sugar added||0 g||(0 %)||more|
|Roughage||5.5 g||(18 %)||more|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||1.5 μg||(8 %)||more|
|Vitamin E||9.9 mg||(83 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||11.1 mg||(93 %)|
|Vitamin B₆||0.6 mg||(50 %)|
|Folate||83 μg||(28 %)||more|
|Pantothenic acid||1 mg||(17 %)|
|Biotin||16.4 μg||(36 %)||more|
|Vitamin B₁₂||1.5 μg||(50 %)||more|
|Vitamin C||43 mg||(45 %)|
|Potassium||1,083 mg||(27 %)||more|
|Calcium||135 mg||(14 %)||more|
|Magnesium||174 mg||(58 %)||more|
|Iron||3.4 mg||(23 %)||more|
|Iodine||218 μg||(109 %)||more|
|Zinc||2.1 mg||(30 %)||more|
|Saturated fatty acids||1.9 g|
|Uric acid||261 mg|
Peel and finely chop onion and garlic. Wash the lemon, dry, and zest. Set aside.
In a skillet, sauté onion and garlic until translucent in 1 tablespoon oil.
Wash the tomatoes and add to the pan.
Deglaze with wine or vegetable broth. Cover and simmer until slightly thickened, about 10 minutes on low heat.
Meanwhile mix ground almonds with thyme and lemon zest. Lightly season with salt and pepper.
Rinse fish fillets, pat dry and sprinkle with salt. On one side only, press each fillet in the seasoning mix.
Heat the remaining oil in a nonstick pan. Briefly fry fish, coated side down, over medium heat. Place in a baking dish, coated side up. Bake in preheated oven at 200 ° C (fan 180 ° C, gas mark 3) (approximately 400° F) until golden and cooked through, about 8 minutes.
Wash the parsley, shake dry and chop. Stir into the tomatoes, season with salt and pepper and divide between two plates. Top each with two fish fillets and serve immediately.