Fish with Vegetables

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Fish with Vegetables
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
347
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie347 kcal(17 %)
Protein26.51 g(27 %)
Fat8.67 g(7 %)
Carbohydrates47.86 g(32 %)
Sugar added0 g(0 %)
Roughage6.65 g(22 %)
Vitamin A461.27 mg(57,659 %)
Vitamin D0.78 μg(4 %)
Vitamin E0.74 mg(6 %)
Vitamin B₁0.35 mg(35 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.31 mg(86 %)
Vitamin B₆0.71 mg(51 %)
Folate137.21 μg(46 %)
Pantothenic acid1.17 mg(20 %)
Biotin4.15 μg(9 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C154.95 mg(163 %)
Potassium1,629.48 mg(41 %)
Calcium162.97 mg(16 %)
Magnesium135.76 mg(45 %)
Iron3.44 mg(23 %)
Zinc1.79 mg(22 %)
Saturated fatty acids2.67 g
Cholesterol59.23 mg

Ingredients

for
4
Ingredients
600 grams
small, new Potatoes
500 grams
4 slices
2
4
Pollock (each about 140 grams)
2 tablespoons
1 tablespoon
1 tablespoon

Preparation steps

1.

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.  

2.
Preheat the oven to 220 ° C upper and lower heat.
3.

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.

4.

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.