Fish with Baked Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 451 cal. | (21 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 36.9 μg | (62 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 17.3 μg | (38 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,638 mg | (41 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 330 mg | |||
| Cholesterol | 34 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
