Fish Fillets with Nut Crust on Tomatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 107 cal. | (5 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 22.8 μg | (38 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.3 mg | (11 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 461 mg | (12 %) | ||
| Calcium | 29 mg | (3 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 22 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the tomato
- 1 large onion
- 2 garlic cloves
- 2 Tbsps olive oil
- 1 tsp Tomato paste
- 600 grams Cherry tomatoes
- 150 milliliters dry white wine
- 250 milliliters Vegetable broth
- salt
- freshly ground peppers
- 4 sprigs parsley
Preparation steps
For the fish: peel shallot and chop finely. Heat butter in a pan and saute shallot for about 4-5 minutes or until soft. Remove from heat and add breadcrumbs and nuts. Season with salt and pepper and mix in egg white. Rinse fish fillets, pat dry and season with salt. Drizzle with lemon juice and divide into 8 serving pieces. Place on lined with parchment paper baking sheet and coat evenly with nut mixture. Bake in preheated oven at 180°C (approximately 350°F) for about 15-20 minutes.
For the tomatoes: peel onion and garlic and chop finely. Heat oil in a pan and saute onion and garlic until soft. Add tomato paste and saute for 1-2 minutes. Rinse tomatoes and add to the pan, saute briefly. Deglaze pan with wine and simmer briefly. Add broth and simmer for about 3-5 minutes or until tomatoes are soft. Season with salt and pepper. Rinse parsley, shake dry pluck off leaves and chop.
Spread tomatoes on plates and top with fish. Sprinkle with parlsey and serve with toasted white bread, if desired.
