Fish Fillets with Potato Topping

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Fish Fillets with Potato Topping
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
356
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie356 kcal(17 %)
Protein23.38 g(24 %)
Fat15.02 g(13 %)
Carbohydrates37.5 g(25 %)
Sugar added0 g(0 %)
Roughage4.25 g(14 %)
Vitamin A91.75 mg(11,469 %)
Vitamin D0.54 μg(3 %)
Vitamin E1.16 mg(10 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.17 mg(15 %)
Niacin7.3 mg(61 %)
Vitamin B₆0.45 mg(32 %)
Folate53.78 μg(18 %)
Pantothenic acid0.51 mg(9 %)
Biotin3.51 μg(8 %)
Vitamin B₁₂2.08 μg(69 %)
Vitamin C45.8 mg(48 %)
Potassium1,252.34 mg(31 %)
Calcium56.82 mg(6 %)
Magnesium62.34 mg(21 %)
Iron2.07 mg(14 %)
Zinc0.93 mg(12 %)
Saturated fatty acids2.02 g
Cholesterol51.3 mg

Ingredients

for
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
How healthy are the main ingredients?
potatotomatoolive oilBasilzucchinisalt

Preparation steps

1.

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.

2.

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

3.

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.

4.

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.

5.

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