Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Fish Fillets with Pine Nut Topping
30 min.
Time:
316
calories
Calories:
Health Score:
87 / 100
Ingredientsfor
- Ingredients
- 4 fish fillets (such as coley, each 150 grams)
- 1 tsp lemon juice
- 1 onion
- 1 Red chili pepper
- parsley
- 3 garlic cloves
- 2 tsps butter
- 40 grams Pine nuts
- salt
- peppers
- 1 Tbsp Pastry flour
- 2 Tbsps olive oil
Preparation
1.
Rinse fish fillets under cold water, pat dry and sprinkle with lemon juice.
2.
Peel onion and finely chop. Rinse chile pepper, trim, cut into rings and remove the seeds. Rinse the parsley, shake dry, pluck leaves and chop finely. Peel garlic cloves and cut into thin slices.
3.
Heat 1 teaspoon butter in a pan. Add the pine nuts and fry over medium heat for 1/2 minute. Add onions, garlic and chile pepper and fry until translucent, 2-3 minutes. Stir in parsley and set aside.
4.
Season fillets with salt and pepper and coat both sides in flour. Heat the olive oil with remaining butter in a non-stick pan. Add fillets and cook on both sides over medium heat for 5-6 minutes.
5.
Remove fillets and arrange on warmed plates with the pine nut mixture.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 316 cal. | (15 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |