Flounder with Potatoes, Zucchini and Gremolata

0
Average: 0 (0 votes)
(0 votes)
Flounder with Potatoes, Zucchini and Gremolata
share Share
print
bookmark_border Copy URL
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
628
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie628 cal.(30 %)
Protein36 g(37 %)
Fat39 g(34 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage5.9 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D5.2 μg(26 %)
Vitamin E8 mg(67 %)
Vitamin K70.9 μg(118 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.6 mg(55 %)
Niacin16.8 mg(140 %)
Vitamin B₆0.9 mg(64 %)
Folate82 μg(27 %)
Pantothenic acid2.1 mg(35 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C73 mg(77 %)
Potassium1,482 mg(37 %)
Calcium208 mg(21 %)
Magnesium130 mg(43 %)
Iron6.3 mg(42 %)
Iodine92 μg(46 %)
Zinc2.3 mg(29 %)
Saturated fatty acids8.4 g
Uric acid234 mg
Cholesterol112 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
500 grams waxy potatoes
salt
3 Zucchini
1 handful rosemary
2 Red onions
30 grams Pine nuts
1 handful flat-leaf parsley
80 grams black Olives (pitted)
5 garlic cloves
4 Anchovy fillet
½ organic lemon (zested and juiced)
4 Tbsps olive oil
4 Plaice fillet (each around 140 grams) (approximately 5 ounces) (skinless)
freshly ground peppers
Pastry flour (for dusting)
5 Tbsps Canola oil
2 Tbsps butter
3 Tbsps Caper
How healthy are the main ingredients?
potatoOliveolive oilPine nutsrosemaryparsley

Preparation steps

1.

Peel the potatoes, dice and cook in salted boiling water for about 10 minutes. Drain in a colander and let cool. Meanwhile, rinse the summer squash, trim and dice. Rinse the rosemary, shake dry and pluck the needles. Peel the onions, cut into quarters then thinly slice. For the gremolata: Dry toast the pine nuts in a frying pan. Rinse the parsley, shake dry and chop. Chop the olives. Peel the garlic and chop along with the anchovies. Add the pine nuts, parsley, olives, lemon zest and olive oil. Season with lemon juice.

2.

Rinse the fish, pat dry, season with salt and pepper and dust with flour. Heat the oil in a large saucepan and sauté the potatoes, squash and onions until lightly browned, about 10 minutes, tossing occasionally. Meanwhile, melt the butter in a large frying pan and sauté the fish until golden brown, around 3 minutes per side.

3.

Drain the capers and add to the vegetables along with the rosemary. Season with salt and pepper then arrange on serving plates along with the fish. Sprinkle with gremolata to serve.