Fish with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 503 cal. | (24 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 13.4 mg | (112 %) | ||
| Vitamin K | 38.1 μg | (64 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 253 mg | (266 %) | ||
| Potassium | 1,318 mg | (33 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 107 μg | (54 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 11.3 g | |||
| Uric acid | 34 mg | |||
| Cholesterol | 130 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 300 grams waxy potatoes
- 4 Tbsps vegetable oil
- 4 Bell pepper (yellow and red)
- 1 garlic clove
- 1 Tbsp butter
- salt
- freshly ground peppers
- 150 milliliters dry white wine
- 150 milliliters Whipped cream
- 600 grams fish fillets such as Zander (with skin)
- 2 Tbsps freshly chopped parsley
Preparation steps
Peel and rinse potatoes, dice. Heat 2 tablespoons of oil in a nonstick pan and cook potatoes on low heat for about 10 minutes or until golden brown.
Rinse and dry bell peppers, halve and remove seeds and ribs, cut into strips. Peel garlic and chop finely. Heat butter in a pan and saute garlic briefly. Add peppers and saute for about 1-2 minutes. Season with salt and pepper and add wine to the pan. Simmer for about 5 minutes or until peppers are tender. When liquid is almost completely evaporated, add cream and simmer until tender and creamy. Season with salt and pepper.
Rinse fish, pat dry and cut into 4 approximately equal pieces. Season with salt and pepper, sprinkle skin side with parsley. Heat remaining oil in a pan and cook fish, skin side down, for about 5-6 minutes or until golden brown. Turn fish over and cook for 1-2 minutes more.
Arrange peppers on plates, sprinkle with diced potatoes and top with fish. Serve.
