Low-Cal Dinner

Fish with Vegetables

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Fish with Vegetables
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
378
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie378 cal.(18 %)
Protein34 g(35 %)
Fat19 g(16 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage4.6 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D4.6 μg(23 %)
Vitamin E7 mg(58 %)
Vitamin K55.2 μg(92 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin16.1 mg(134 %)
Vitamin B₆1.3 mg(93 %)
Folate174 μg(58 %)
Pantothenic acid1.1 mg(18 %)
Biotin20.1 μg(45 %)
Vitamin B₁₂5.9 μg(197 %)
Vitamin C151 mg(159 %)
Potassium1,140 mg(29 %)
Calcium99 mg(10 %)
Magnesium87 mg(29 %)
Iron2.3 mg(15 %)
Iodine38 μg(19 %)
Zinc0.9 mg(11 %)
Saturated fatty acids3.6 g
Uric acid245 mg
Cholesterol75 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
2 yellow Bell pepper
300 grams green Beans
3 Tomatoes
1 onion
1 garlic clove
300 grams Salmon
300 grams redfish fillet
½ lemon (squeeze of juice)
3 Tbsps olive oil
2 sm cans Saffron
salt
freshly ground peppers
125 milliliters dry white wine
125 milliliters fish stock (canned)
1 bay leaf
parsley (for garnish)
How healthy are the main ingredients?
Salmonolive oilTomatooniongarlic clovelemon

Preparation steps

1.

Trim peppers, rinse, cut in half, remove seeds and ribs and cut into strips. Rinse and peel zucchini, beans and tomatoes. Cut zucchini into slices, beans in 4 cm (approximately 1 1/2 inches) long pieces. Cut tomatoes into quarters, remove seeds and cut again in half crosswise. Peel onion and garlic, cut onion into cubes, chop garlic finely.

2.

Cut fish fillets into 4 cm (approximately 1 1/2 inches) pieces, season with salt and pepper and sprinkle with lemon juice. Heat oil in a wok and dissolve the saffron in it, add the fish and cook vigorously for 2 minutes. Take fish from the pan and set aside.

3.

In cooking fat sauté onions, garlic and vegetables. Pour in wine and stock, add the bay leaf and season with salt and pepper, cover and braise over medium heat about 7 minutes. Season. Then put fish pieces on the vegetables and cook covered for another 5 minutes.

4.

To serve, arrange the vegetables with fish on plates and garnish with parsley leaves.