Fish with Arugula and Tomatoes

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Fish with Arugula and Tomatoes

Fish with Arugula and Tomatoes - Successful mix: Tender Crisp hits.

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
330
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie330 kcal(16 %)
Protein27 g(28 %)
Fat13 g(11 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage4.1 g(14 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.2 mg(85 %)
Vitamin B₆0.5 mg(36 %)
Folate155 μg(52 %)
Pantothenic acid0.8 mg(13 %)
Biotin3.2 μg(7 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C61 mg(64 %)
Potassium1,119 mg(28 %)
Calcium90 mg(9 %)
Magnesium79 mg(26 %)
Iron2.5 mg(17 %)
Iodine7 μg(4 %)
Zinc0.8 mg(10 %)
Saturated fatty acids2.6 g
Uric acid46 mg
Cholesterol65 mg
Author of this recipe:

Ingredients

for
4
Ingredients
16
small Potatoes (about 30 grams)
1
600 grams
white fish fillet (such as catfish, halibut, cod)
1 tablespoon
100 grams
black, pitted Olives
250 grams
2 sprigs
120 grams
3 tablespoons
2 tablespoons

Preparation steps

1.

Rinse and halve the potatoes. Cook in simmering, salted water for about 15 minutes.

2.

Rinse lemon in hot water, pat dry, juice one of the halves, cut other half into quarters. 

3.

Rinse the fish with cold water, pat dry and divide into 4 equal pieces. Season with lemon juice and pepper.

4.

Heat sunflower oil in a pan. Transfer the fish tot the pot, cover and cook about 4 minutes over medium heat.

5.

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.

6.

Spoon the olive mixture on the fish pieces and continue to cook for 1 to 2 minutes more. 

7.

Drain the potatoes. Rinse and spin dry the arugula. Mix together the vinegar, olive oil, and salt.

8.

Serve potatoes with arugula on 4 plates. Top the salad with the fish and olive mixture. Drizzle with vinaigrette and serve.