Flounder with Vegetables

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Flounder with Vegetables
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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
389
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie389 kcal(19 %)
Protein62 g(63 %)
Fat12 g(10 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage7.1 g(24 %)
Automatic
Vitamin A0.3 mg(38 %)
Vitamin D9 μg(45 %)
Vitamin E5.3 mg(44 %)
Vitamin K358.9 μg(598 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂1 mg(91 %)
Niacin25.9 mg(216 %)
Vitamin B₆1.2 mg(86 %)
Folate123 μg(41 %)
Pantothenic acid5.1 mg(85 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C197 mg(207 %)
Potassium1,559 mg(39 %)
Calcium304 mg(30 %)
Magnesium134 mg(45 %)
Iron5.6 mg(37 %)
Iodine190 μg(95 %)
Zinc2.9 mg(36 %)
Saturated fatty acids2.2 g
Uric acid443 mg
Cholesterol189 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
800 grams fresh Broccoli
60 grams dried tomatoes (in oil)
50 grams Pine nuts
8 small Plaice fillet (each about 60 grams)
1 tablespoon lemon juice
salt
peppers
How healthy are the main ingredients?
BroccolitomatoPine nutssalt

Preparation steps

1.

Bring a pot of salted water to a boil. Rinse the broccoli and divide into florets. Cook for about 5 minutes until al dente, then drain, rinse with cold water and set aside.

2.

Drain the tomatoes (collecting the oil) and cut into strips.

3.

Chop the pine nuts coarsely and spread on a plate. Rinse the fish fillets, pat dry and season with lemon juice, salt and pepper. Turn the fish in the pine nuts on both sides and press into place.

4.

Heat about 1 tablespoon of the tomato oil in a pan. Add the broccoli and sauté for about 3 minutes. Mix in the tomatoes and season with salt and pepper. Remove from the pan and keep warm.

Add another 2 tablespoons of oil to the pan and sear the fish fillets on both sides for about 3 minutes.

5.

Arrange 2 fish fillets on each plate and serve with the broccoli.