Fish with Sprouts and Cilantro
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(0 votes)
Health Score:
83 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
194
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 194 cal. | (9 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 37.4 μg | (62 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 578 mg | (14 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 turbot fillet
- 3 tsps sesame oil
- 125 milliliters Vegetable broth
- salt
- freshly ground pepper
- 1 generous pinch ground cilantro
- 1 lemon
- 200 grams mixed Sprout
- 2 Tbsps soy sauce
- 3 Tbsps Rice wine
- cilantro
Preparation steps
1.
Rinse turbot fillets under running water and pat dry. Heat sesame oil in a large nonstick skillet and add fillets with broth to the pan.Cook, covered, for about 8-10 minutes. Season fillets with salt, pepper and ground coriander. Rinse and halve lemon and squeeze juice from half of a lemon. Slice the other half. Rinse sprouts and blanch in boiling salted water for a few minutes. Drain and rinse in cold water, drain well.
2.
Remove fish from the pan and keep warm. Add sprouts to the pan and deglaze pan with soy sauce, lemon juice and rice wine. Rinse cilantro, shake dry and pluck off leaves. Arrange fish with sprouts on plates and sprinkle with cilantro leaves. Garnsih with lemon slices and serve.
