Fish with Herbs
(1 vote)
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
805
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 805 cal. | (38 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 81 g | (54 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.8 g | (23 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 16.2 mg | (135 %) | ||
| Vitamin K | 24.7 μg | (41 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,049 mg | (26 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 109 μg | (55 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 8.3 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 216 mg | |||
| Complete sugar | 21 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 fish fillets (to taste)
- 4 slices white bread (day-old, processed into crumbs)
- 4 Tbsps sunflower oil
- 2 Tbsps Pastry flour
- 1 egg
- 2 Tbsps Dill (chopped)
- 1 Tbsp parsley (chopped)
- 1 red Apple
- 1 chili pepper (cut into thin rings)
- 1 Tbsp butter
- 1 tsp honey
- 2 Tbsps Apple juice
- 1 Tbsp lemon juice
- 1 tsp ginger (finely grated)
- 2 scallions (cut into thin rings)
- Dill (for garnishing)
Preparation steps
1.
Mix dill, parsley and white breadcrumbs.
2.
Rinse and pat dry fish fillets, cut into thirds and season with salt and pepper. Coat with flour and dip into beaten egg. Coat with herbs.
3.
Heat oil gently in a pan and cook fish for about 4 minutes per side or until golden brown.
4.
Rinse and core apple, cut into thin rings. Heat butter in a pan and saute apple rings for a few minutes. Add chile pepper and honey and mix well. Deglaze pan with apple and lemon juice. Add ginger and simmer for about 1 minute. Arrange fish on plates and pour sauce over it. Garnish with dill and serve.
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