Fried Fish Fillet with Herbed Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 447 cal. | (21 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 306.7 μg | (511 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 14.5 mg | (121 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 172 mg | (181 %) | ||
| Potassium | 1,398 mg | (35 %) | ||
| Calcium | 181 mg | (18 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 126 μg | (63 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 157 mg | |||
| Cholesterol | 107 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 garlic clove
- 2 fish fillets such as cod, each about 130 grams (approximately 5 ounces each)
- 4 Tbsps lemon juice
- ½ tsp sweet ground paprika
- 1 carrot
- 300 grams Broccoli
- 4 scallions
- ½ bunch parsley
- 4 sprigs Dill
- 1 Tbsp soft butter
- 1 tsp Mustard
- salt
- freshly ground peppers
- 4 Tbsps Pastry flour
- 1 Tbsp olive oil
Preparation steps
Peel and press garlic. Rinse fish fillets and pat dry. Drizzle with 2 tablespoons lemon juice. Rub with garlic and paprika. Refrigerate for 20 minutes.
Rinse, peel and cut carrots into thin slices. Rinse and divide broccoli into florets. Rinse and cut scallions into large pieces. Rinse parsley and dill, shake dry and chop.
Mx the softened butter, 2 tablespoons lemon juice, mustard, parsley and dill. Season the herb butter with salt and pepper.
Drain the fish fillets and season with salt and pepper. Coat both sides of fish fillets in flour and shake off excess. Heat 1 tablespoon olive oil in a pan. Cook the fish fillets on each side for 3 to 4 minutes until crisp and browned.
Meanwhile, steam the vegetables for 6 to 8 minutes until al dente. Toss in the herb butter.
Serve the fried fish fillets with the herbed vegetables.
