Fish with Arugula and Tomatoes
Fish with Arugula and Tomatoes - Successful mix: Tender Crisp hits.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.2 mg | (85 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,119 mg | (28 %) | ||
| Calcium | 90 mg | (9 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 46 mg | |||
| Cholesterol | 65 mg |
Ingredients
- Ingredients
- 16 small potatoes (about 30 grams)
- 1 lemon
- 600 grams white fish fillets (such as catfish, halibut, cod)
- peppers
- 1 Tbsp sunflower oil
- 100 grams black, pitted Olives
- 250 grams Grape tomato
- 2 stalks Basil
- 120 grams Arugula
- 3 Tbsps balsamic vinegar
- 2 Tbsps olive oil
Preparation steps
Rinse and halve the potatoes. Cook in simmering, salted water for about 15 minutes.
Rinse lemon in hot water, pat dry, juice one of the halves, cut other half into quarters.
Rinse the fish with cold water, pat dry and divide into 4 equal pieces. Season with lemon juice and pepper.
Heat sunflower oil in a pan. Transfer the fish tot the pot, cover and cook about 4 minutes over medium heat.
Halve the olives. Rinse the tomatoes, pat dry, cut in half and mix with olives. Rinse the basil, shake dry, pluck the leaves, chop and mix with the olives and tomatoes.
Spoon the olive mixture on the fish pieces and continue to cook for 1 to 2 minutes more.
Drain the potatoes. Rinse and spin dry the arugula. Mix together the vinegar, olive oil, and salt.
Serve potatoes with arugula on 4 plates. Top the salad with the fish and olive mixture. Drizzle with vinaigrette and serve.
