Flounder with Pepper Marinade and Carrot Zucchini Salad

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Flounder with Pepper Marinade and Carrot Zucchini Salad
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
264
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie264 cal.(13 %)
Protein25 g(26 %)
Fat13 g(11 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage3.9 g(13 %)
Vitamin A1.3 mg(163 %)
Vitamin D3.8 μg(19 %)
Vitamin E3.2 mg(27 %)
Vitamin K30.9 μg(52 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.8 mg(90 %)
Vitamin B₆0.6 mg(43 %)
Folate42 μg(14 %)
Pantothenic acid1.3 mg(22 %)
Biotin7.9 μg(18 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C33 mg(35 %)
Potassium927 mg(23 %)
Calcium128 mg(13 %)
Magnesium62 mg(21 %)
Iron2.8 mg(19 %)
Iodine72 μg(36 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.2 g
Uric acid163 mg
Cholesterol79 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
1 Plaice (2 kg, ready to cook)
salt
freshly ground peppers
1 red paprika
1 shallot
3 garlic cloves
1 untreated Lime
4 Tbsps olive oil
2 Zucchini
3 carrots
2 Tbsps white balsamic vinegar
How healthy are the main ingredients?
olive oilsaltshallotgarlic cloveLimeZucchini

Preparation steps

1.

Preheat oven to 180°C (approximately 350°F). Rinse fish, pat dry and rub with salt and pepper. Rinse peppers, cut in half, remove seeds and white inside walls and cut flesh into very small cubes. Peel shallot and garlic and also finely dice.

2.

Rinse lime in hot water, wipe dry and finely grate zest. Squeeze juice from lime. Mix together diced peppers, garlic, shallot and 2 tablespoons oil. Place fish on a baking sheet lined with parchment paper, brush with the salsa and cook for 35-40 minutes in preheated oven.

3.

Meanwhile, rinse zucchini and cut into thin long slices or plane. Peel carrot and also plane into thin slices. Mix both with oil and vinegar and season with salt and pepper. Place cooked fish on a plate and serve with the zucchini-carrot salad.