Fried Fish and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 478 cal. | (23 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 69.4 g | (231 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 8.5 mg | (71 %) | ||
| Vitamin K | 56.7 μg | (95 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 24.5 mg | (204 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 590 μg | (197 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 35.4 μg | (79 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 190 mg | (200 %) | ||
| Potassium | 3,248 mg | (81 %) | ||
| Calcium | 483 mg | (48 %) | ||
| Magnesium | 237 mg | (79 %) | ||
| Iron | 13.4 mg | (89 %) | ||
| Iodine | 561 μg | (281 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 736 mg | |||
| Cholesterol | 130 mg | |||
| Complete sugar | 26 g |
Ingredients
- Ingredients
- 300 grams green Asparagus
- 8 pickled Artichoke (from a jar)
- 200 grams Pearl onion
- 2 Red Bell pepper
- ½ bunch parsley
- 8 Red mullet fillets (600 grams or approximately 21 ounces)
- 150 milliliters Vegetable broth
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- 100 grams black, pitted Olives
Preparation steps
Peel the bottom third of the asparagus, cut off the woody ends and chop the stalks diagonally into 3 cm (approximately 1 inch) pieces. Drain the artichokes and cut in half. Peel the onions. Rinse the peppers cut into quarters, remove seeds and slice into strips. Rinse the parsley, shake dry, remove stems and chop the leaves. Rinse the fish pat dry, and cut in half diagonally, depending on size.
Boil the broth and cook the onions in it in for about 5 minutes over low heat.
Meanwhile, heat the oil in a pan. Fry the fish fillets on both sides briefly, season with salt and pepper and remove from the pan. Add the asparagus and red pepper to the pan and fry for 5-7 minutes until soft. Then add the artichokes, olives and parsley, heat briefly and season with salt and pepper. Remove the onions from the broth, add to the pan and cook for a 2-3 minutes. Place the fish over the vegtables on plates and pour the broth over them. Serve with fresh baguette.
