Fish with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 405 cal. | (19 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 230.8 μg | (385 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 155 mg | (163 %) | ||
| Potassium | 1,599 mg | (40 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 123 μg | (62 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 131 mg | |||
| Cholesterol | 99 mg | |||
| Complete sugar | 6 g |
Preparation steps
Scrub potatoes thoroughly, halve and cook in boiling salted water for about 20 minutes. Rinse broccoli and blanch in boiling salted water for 5 minutes. Drain and rinse in cold water, drain well.
Cut off bread crusts and cut bread into very small cubes. Rinse and quarter tomatoes, remove seeds and dice. Mix with bread cubes. Rinse and pat dry fish, season with salt and pepper and arrange on a lined with parchment paper baking pan. Spread with bread and tomato mixture and drizzle with lemon juice and oil. Bake in preheated oven at 220°C (approximately 425°F) for about 15 minutes or until golden brown.
Drain potatoes. Heat butter in a pan and toss potatoes with broccoli for a few minutes, season with salt and pepper. Arrange fish with vegetables on plates and serve.
