Fish Fillets with Potato Topping

Name: Fish Fillets with Potato Topping
Total time: 25 min
Yield: 4
Ingredients: 4 fish fillets (such as tilapia, redfish each 160 grams); 350 grams tomatoes (skinned, seeded and finely diced); 1 small zucchini (finely diced); 500 grams potatoes; 50 grams Pastry flour; 1 Tbsp balsamic vinegar; 2 Tbsps Basil (cut into strips); 2 tsps small Caper; 4 Tbsps olive oil; salt; freshly ground peppers; 1 Tbsp grated Lemon peel

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Difficulty:

easy

Difficulty

Preparation:

25 min.

Preparation

Calories:

356

calories

Calories

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Nutritional values

1 each contains
(Percentage of daily recommendation)

Calorie	356 kcal	(17 %)
Protein	23.38 g	(24 %)
Fat	15.02 g	(13 %)
Carbohydrates	37.5 g	(25 %)
Sugar added	0 g	(0 %)
Roughage	4.25 g	(14 %)

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more nutritional values

Vitamin A	91.75 mg	(11,469 %)
Vitamin D	0.54 μg	(3 %)
Vitamin E	1.16 mg	(10 %)
Vitamin B₁	0.23 mg	(23 %)
Vitamin B₂	0.17 mg	(15 %)
Niacin	7.3 mg	(61 %)
Vitamin B₆	0.45 mg	(32 %)
Folate	53.78 μg	(18 %)
Pantothenic acid	0.51 mg	(9 %)
Biotin	3.51 μg	(8 %)
Vitamin B₁₂	2.08 μg	(69 %)
Vitamin C	45.8 mg	(48 %)
Potassium	1,252.34 mg	(31 %)
Calcium	56.82 mg	(6 %)
Magnesium	62.34 mg	(21 %)
Iron	2.07 mg	(14 %)
Zinc	0.93 mg	(12 %)
Saturated fatty acids	2.02 g
Cholesterol	51.3 mg

Author of this recipe:

EAT-SMARTER

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Ingredients

for

each

Ingredients: 4 fish fillets (such as tilapia, redfish each 160 grams); 350 grams tomatoes (skinned, seeded and finely diced); 1 small zucchini (finely diced); 500 grams potatoes; 50 grams Pastry flour; 1 Tbsp balsamic vinegar; 2 Tbsps Basil (cut into strips); 2 tsps small Caper; 4 Tbsps olive oil; salt; freshly ground peppers; 1 Tbsp grated Lemon peel

How healthy are the main ingredients?

potato tomato olive oil Basil zucchini salt

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Preparation steps

Stir together vinegar, salt and pepper to taste and 2 tablespoons of oil and mix in tomato and zucchini cubes with strips of basil and capers.

Peel the potatoes and cut (or shave with a potato peeler) into very thin slices, pat dry and coat with flour.

Season fish fillets with salt and pepper and rub with lemon zest, then spread with half the potatoes on one side of the fish fillets and press to adhere.

Fry fillets over medium heat in hot oil with the potato-covered side down and top the fillets with remaining potato slices. Fry on first side for about 5 minutes. Carefully turn fillets over and fry another 5 minutes.

Serve the fish fillets with tomato and zucchini sauce on warmed plates.