Fish Fillets with Potato Topping
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
405
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 405 cal. | (19 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| 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 | 4.1 mg | (34 %) | ||
| Vitamin K | 20.1 μg | (34 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,402 mg | (35 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 105 μg | (53 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
