Grilled Turbot Chops with Vegetables
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(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
585
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 585 cal. | (28 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 36.8 μg | (61 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 24.5 mg | (204 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 154 μg | (51 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 19 μg | (42 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 1,611 mg | (40 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 266 mg | (89 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 54 μg | (27 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 409 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the turbot
- 8 pcs turbot fillet (each about 200 grams)
- salt (pepper)
- 1 Tbsp thyme (finely chopped)
- 4 Tbsps lemon juice
- 1 Tbsp olive oil
- thyme (for garnishing)
- For the vegetables
- 1 Red Bell pepper
- 1 yellow Bell pepper
- 2 Tomatoes
- 2 small Zucchini
- 1 Red onion
- salt (pepper)
- olive oil (for brushing)
- In addition
- 200 grams Wild rice
Preparation steps
1.
Cook wild rice according to package instructions.
2.
For the turbot: rinse and pat dry turbot chops, season with salt, pepper and lemon juice. Sprinkle with thyme and drizzle with olive oil. Let stand for 20 minutes.
3.
For the vegetables: rinse bell peppers, halve and remove seeds and ribs, cut into strips.
4.
Rinse tomatoes and cut into slices.
5.
Rinse and trim zucchini, cut lengthwise into slices.
6.
Peel and slice onion.
7.
Grill turbot chops and vegetables on hot grill for about 3-4 minutes per side. Brush vegetables with oil and season with salt and pepper. Arrange on plates and serve with wild rice.
