Fried Halibut with Vegetables
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
486
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 486 cal. | (23 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.9 g | (26 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 7.8 μg | (39 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 241.3 μg | (402 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 24.1 mg | (201 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 168 mg | (177 %) | ||
| Potassium | 1,732 mg | (43 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 82 μg | (41 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 469 mg | |||
| Cholesterol | 86 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Broccoli
- 4 scallions
- 500 grams small potatoes (Waxy)
- salt
- 125 grams ham
- 1 Tbsp vegetable oil
- 150 grams Peas (frozen)
- 100 milliliters Vegetable broth
- 4 Halibut fillet (125 grams)
- white peppers
- 1 Tbsp clarified butter
- 3 Tbsps lemon juice
- 100 grams Whipped cream
- 1 Tbsp chopped Fresh herbs (such as parsley, dill)
Preparation steps
1.
Trim broccoli, rinse and drain. Rinse scallions and cut whites into finger-length pieces. Chop scallion greens. Peel the potatoes and cook in boiling salted water until al dente. In the meantime, cook the broccoli in a steamer until al dente, rinse in ice water and drain. Cut ham into cubes and sauté the scallions in oil. Add peas, pour in broth and simmer covered for about 5 minutes. Pat halibut fillets dry and season with salt and pepper. Fry in clarified butter in a skillet until golden brown on both sides. Drizzle with lemon juice, cover and simmer until cooked through. Drain potatoes and mix with the broccoli and the peas. Stir in cream and season with the fresh herbs. Serve vegetables with the halibut fillets on plates.
