Fried Pangasius with Mashed Sweet Potato and Asparagus
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
634
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 634 cal. | (30 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
more nutritional values
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 16.6 mg | (138 %) | ||
| Vitamin K | 50.5 μg | (84 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 195 μg | (65 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 21.4 μg | (48 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,510 mg | (38 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 12.6 g | |||
| Uric acid | 217 mg | |||
| Cholesterol | 253 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Sweet potato
- salt
- 500 grams green Asparagus
- 1 red chili pepper
- 600 grams Catfish (ready to cook, skinless)
- freshly ground peppers
- Pastry flour
- vegetable oil
- 40 grams butter
- 150 milliliters milk
- lemon juice
Preparation steps
1.
Peel the potatoes, rinse, roughly chop and cook for about 30 minutes in boiling salted water.
2.
Meanwhile, peel the bottom third of the asparagus, cut off the woody ends and blanch in boiling salted water for about 5 minutes, then drain.
3.
Rinse the chile, trim and cut into thin rings. Rinse the fish, pat dry, season with salt and pepper, and fry until and golden brown in a hot pan with oil. In another pan, heat 2 tablespoons of butter and cook the asparagus.
4.
Drain the potatoes and press through a ricer while still hot. Add the milk and butter and mix to make a smooth puree. Season with salt, pepper and lemon juice. Distribute the puree with asparagus on deep plates, top with the fish and serve garnished with chile rings.
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