Fish Fillets with Lemon Potato Salad
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
432
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 432 cal. | (21 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 10.9 μg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13.8 mg | (115 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,470 mg | (37 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 106 μg | (53 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 800 grams waxy potatoes
- 6 scallions
- 150 milliliters Vegetable broth
- 1 fresh lemon (Juiced and zested)
- 5 Tbsps olive oil
- salt
- 4 fish fillets (each about 180 grams, skinless, ready to cook, such as Zander, sea bass)
- freshly ground peppers
- 2 Tbsps freshly chopped Fresh herbs (Parsley and dill)
- Lemon wedge (for garnishing)
Preparation steps
1.
Scrub potatoes and cook in a steamer for about 25-30 minutes. Peel, let water evaporate slightly and cut into slices. Rinse and dry scallions, cut into rings. Add to potatoes and combine with hot broth, lemon juice and zest. Let stand for 10 minutes. Add 3 tablespoons of oil and season with salt.
2.
Rinse and pat dry fish fillets, halve, if desired, and season with salt and pepper. Heat remaining oil in a pan and cook fish fillets for 2-3 minutes per side or until godlen brown. Arrange fish fillets on potato salad and sprinkle with fresh herbs. Garnish with lemon wedges and serve.
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