Fish with Vegetables

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Fish with Vegetables
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Health Score:
7,7 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 35 min.
Ready in
Calories:
491
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie491 kcal(23 %)
Protein32.13 g(33 %)
Fat29.61 g(26 %)
Carbohydrates21.15 g(14 %)
Sugar added0 g(0 %)
Roughage3.62 g(12 %)
Vitamin A194.74 mg(24,343 %)
Vitamin D1.13 μg(6 %)
Vitamin E3.89 mg(32 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.19 mg(17 %)
Niacin9.7 mg(81 %)
Vitamin B₆0.61 mg(44 %)
Folate40.78 μg(14 %)
Pantothenic acid0.79 mg(13 %)
Biotin0.53 μg(1 %)
Vitamin B₁₂3.55 μg(118 %)
Vitamin C112.18 mg(118 %)
Potassium1,083.66 mg(27 %)
Calcium71.29 mg(7 %)
Magnesium67.6 mg(23 %)
Iron1.49 mg(10 %)
Iodine7.28 μg(4 %)
Zinc1.06 mg(13 %)
Saturated fatty acids11.38 g
Cholesterol135.36 mg

Ingredients

for
4
Ingredients
300 grams
4 tablespoons
4
Bell peppers (yellow and red)
1
1 tablespoon
freshly ground Pepper
150 milliliters
150 milliliters
600 grams
fish fillet such as Zander (with skin)
2 tablespoons
freshly chopped Parsley

Preparation steps

1.

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.

2.

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.

3.

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. 

4.

Arrange peppers on plates, sprinkle with diced potatoes and top with fish. Serve.