Flounder with Pepper Marinade and Carrot Zucchini Salad
(Percentage of daily recommendation)
| Calorie | 264 cal. | (13 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 30.9 μg | (52 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 927 mg | (23 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 72 μg | (36 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 163 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 9 g |
Preparation steps
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.
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.
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.