Fish Fillets with Zucchini Vinaigrette
Nutritional values
(Percentage of daily recommendation)
| Calorie | 289 cal. | (14 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 16.2 μg | (27 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 3.1 μg | (7 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 834 mg | (21 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 100 μg | (50 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 23 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 4 fish fillets (such as perch, salmon, snapper, each 180 grams)
- salt
- freshly ground peppers
- 2 Tbsps lemon juice
- 2 scallions
- 2 Tomatoes
- 1 small Zucchini
- 1 bunch Basil
- 2 Tbsps White vinegar
- 5 Tbsps olive oil
Preparation steps
Rinse fish fillets. pat dry and remove bones with tweezers. Season with salt and pepper and sprinkle with the lemon juice.
Rinse scallions, trim and cut into thin rings. Rinse tomatoes and zucchini and finely dice. Rinse the basil, pat dry, pluck leaves and chop finely. Mix vinegar with 1 tablespoon hot water, salt and pepper. Whisk in the oil, season to taste and mix the vegetables with the vinaigrette.
Line a steamer with parchment paper and add the fish. Bring a pot with about 1 cm (approximately 1/2 inch) of water to a boil, add the steamer, cover the fish and steam about 5 minutes over high heat.
To serve, place fish fillets on warmed plates and distribute the zucchini vinaigrette on top. Serve immediately with baguette, potatoes or rice, if desired.
