Grilled Flounder with Vegetables

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Grilled Flounder with Vegetables

Grilled Flounder with Vegetables - Fast grilled fish dish with vegetables.

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
286
calories
Calories

Healthy, because

Even smarter

Nutritional values

This tasty fish dish brings a good portion of fibre and a good mix of vitamins and minerals to your plate. It also contains little fat; this consists mainly of unsaturated fatty acids.

If you have a little more time, do the Vegetable stock ...yourself! Then you can not only use the vegetables that you like best, but also avoid unnecessary additives such as sugar.

1 serving contains
(Percentage of daily recommendation)
Calorie286 kcal(14 %)
Protein28 g(29 %)
Fat13 g(11 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.01 mg(1 %)
Vitamin D3.8 μg(19 %)
Vitamin E3.9 mg(33 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.7 mg(64 %)
Niacin12.1 mg(101 %)
Vitamin B₆0.8 mg(57 %)
Folate133 μg(44 %)
Pantothenic acid2.8 mg(47 %)
Biotin9.1 μg(20 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C134.8 mg(142 %)
Potassium1,093 mg(27 %)
Calcium221 mg(22 %)
Magnesium91 mg(30 %)
Iron3.9 mg(26 %)
Iodine85 μg(43 %)
Zinc1.6 mg(20 %)
Saturated fatty acids2.2 g
Uric acid282 mg
Cholesterol79 mg

Ingredients

for
4
Ingredients
600 grams yellow Beans
salt
1 Lime
400 grams Broccoli
1 stalk Leeks
4 tablespoons olive oil
100 milliliters vegetable stock
white peppers
4 Plaice (ready to cook)
How healthy are the main ingredients?
BroccoliLeekolive oilsaltLime

Preparation steps

1.

Rinse beans and cook in boiling salted water for 10-12 minutes or until al dente.

2.

Half lime and squeeze juice. Rinse broccoli florets. Rinse leek and cut into rings. Heat 2 tablespoons of oil in a pan and saute leek until golden brown. Add broccoli and broth. Cover and simmer for about 5 minutes. Add beans and season with salt, lime juice and pepper.

3.

Rinse flounder under cold water, pat dry, season with salt and pepper and baste with remaining oil. Grill on a hot grill for 4-5 minutes per side.

4.

Rinse remaining lime in hot water and pat dry, cut into wedges.

5.

Arrange vegetables on plate,  top with fish and garnish with lime wedges. Serve.