Hake Fillet with Mixed Peppers
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
226
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 226 cal. | (11 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.3 g | (1 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 4.3 μg | (7 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 22 μg | (7 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 516 mg | (13 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 179 mg | |||
| Cholesterol | 74 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 21 ozs Hake
- ¼ tsp Chili powder
- 2 tsps dried thyme
- 1 large onion
- 2 cloves garlic cloves
- 2 red peppers
- 2 green peppers
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- 1.333 cups dry white wine
Preparation steps
1.
Wash the fish fillets, pat dry and cut into portion-sized pieces. Sprinkle with salt, chilli powder and 1 tsp thyme. Peel and finely chop the onion and garlic. Halve, core and wash the peppers. Roughly chop and puree one green pepper. Cut the other peppers into bite-sized pieces.
2.
Heat the oil in a frying pan and fry the fish fillets over a medium heat for 3 minutes each side. Put the fish into a baking dish, cover and keep warm in the oven at 80°C. Put the onion, garlic and chopped peppers into the same pan and fry gently in the remaining frying fat for about 5 minutes, stirring. Add the wine. Add 1 tsp thyme and season with salt and pepper. Simmer for about 5 minutes, until the liquid has almost all evaporated. Carefully stir in the pureed pepper and heat through. Take the fish fillets out of the oven and serve on warmed plates with the peppers. Serve garnished with herbs.
