Fish with Baked Potatoes

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Fish with Baked Potatoes
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
451
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie451 cal.(21 %)
Protein26 g(27 %)
Fat17 g(15 %)
Carbohydrates46 g(31 %)
Sugar added0 g(0 %)
Roughage5.9 g(20 %)
Vitamin A1.3 mg(163 %)
Vitamin D2.6 μg(13 %)
Vitamin E3.5 mg(29 %)
Vitamin K36.9 μg(62 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.1 mg(9 %)
Niacin11.7 mg(98 %)
Vitamin B₆1 mg(71 %)
Folate72 μg(24 %)
Pantothenic acid1.7 mg(28 %)
Biotin17.3 μg(38 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C65 mg(68 %)
Potassium1,638 mg(41 %)
Calcium80 mg(8 %)
Magnesium105 mg(35 %)
Iron4.1 mg(27 %)
Iodine50 μg(25 %)
Zinc1.7 mg(21 %)
Saturated fatty acids2.7 g
Uric acid330 mg
Cholesterol34 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
1 kilogram small, waxy potatoes
6 sprigs thyme
1 Red chili pepper
3 garlic cloves
5 Tbsps olive oil
450 grams redfish fillet
½ bunch parsley
1 organic lemon
3 carrots
salt
peppers
How healthy are the main ingredients?
potatoolive oilthymeparsleygarlic clovelemon

Preparation steps

1.

Scrub and dry potatoes, arrange on a baking sheet. Rinse and halve chile pepper, remove seeds and ribs and chop finely. Peel garlic and chop finely. Rinse and dry thyme, pluck off leaves. Combine garlic, chile pepper and thyme with 3 tablespoons of oil and season with salt, drizzle over potatoes. 

2.

Cover potatoes with parchment paper and bake in preheated oven at 200°C (approximately 400°F) for about 25 minutes. Rinse and pat dry fish, cut into 4 pieces and season with pepper. Rinse lemon in hot water and peel 10 cm long (approximately 4 inches) peel, squeeze juice.

3.

Heat remaining oil in a pan. Chop parsley finely. Add parsely, lemon peel and juice to the pan. Add fish and cook for about 4 minutes per side, season with salt. Peel, rinse and grate carrots. Arrange potatoes, fish and carrots on plates and drizzle with sauce. Serve.