Fish Fillets with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 413 cal. | (20 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 28.8 μg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.4 mg | (103 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 110 mg | (116 %) | ||
| Potassium | 1,351 mg | (34 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 kilogram Tomatoes
- 1 green Bell pepper
- ½ bunch oregano
- 2 shallots
- 2 garlic cloves
- 6 Tbsps olive oil
- salt
- peppers
- 6 Tbsps Red wine
- sugar
- balsamic vinegar
- 600 grams fish fillets (Mediterranean fish such as gurnard, red mullet, monkfish, sea bream)
- 50 grams Pastry flour
- 1 tsp dried oregano
Preparation steps
Blanch tomatoes for a few seconds in boiling water and drain. Rinse in cold water and peel, quarter and remove seeds, chop coarsely. Rinse and dry bell pepper, halve and remove seeds and ribs, cut into quarters. Arrange pepper on a baking sheet, skin side up, and roast under a hot broiler for about 10 minutes or until skin blisters and blackens. Remove from the oven and cover with a damp kitchen towel. Cool and peel, cut into 2 cm (approximately 3/4 inch) cubes. Rinse oregano, shake dry and pluck off leaves.
Peel shallots and garlic and chop finely. Heat 2 tablespoons of olive oil in a large pot and saute shallots and garlic until translucent. Add tomatoes and peppers, season with salt, pepper and deglaze pot with red wine. Add oregano leaves and bring to a boil. Reduce heat and simmer for 8-10 minutes. Season with sugar and balsamic vinegar.
Rinse fish fillets and pat dry. Mix flour, salt, pepper and dried oregano, coat fish with the mixture and shake off any excess mixture. Heat remaining olive oil in a pan and cook fish fillets for about 2-3 minutes per side or until golden brown. Arrange on plates together with vegetables and serve.
