Grilled Flounder with Vegetables
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.
(Percentage of daily recommendation)
| Calorie | 286 cal. | (14 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.01 mg | (1 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 268.3 μg | (447 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 12.1 mg | (101 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 134.8 mg | (142 %) | ||
| Potassium | 1,093 mg | (27 %) | ||
| Calcium | 221 mg | (22 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 85 μg | (43 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 282 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 9 g |
Preparation steps
Rinse beans and cook in boiling salted water for 10-12 minutes or until al dente.
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.
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.
Rinse remaining lime in hot water and pat dry, cut into wedges.
Arrange vegetables on plate, top with fish and garnish with lime wedges. Serve.