Hake Fillet with Mixed Peppers

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Hake Fillet with Mixed Peppers
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
226
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie226 cal.(11 %)
Protein26 g(27 %)
Fat9 g(8 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage0.3 g(1 %)
Vitamin A0 mg(0 %)
Vitamin D1.5 μg(8 %)
Vitamin E1.5 mg(13 %)
Vitamin K4.3 μg(7 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.1 mg(84 %)
Vitamin B₆0.4 mg(29 %)
Folate22 μg(7 %)
Pantothenic acid0.3 mg(5 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂3.1 μg(103 %)
Vitamin C3 mg(3 %)
Potassium516 mg(13 %)
Calcium75 mg(8 %)
Magnesium45 mg(15 %)
Iron1.8 mg(12 %)
Iodine24 μg(12 %)
Zinc0.6 mg(8 %)
Saturated fatty acids1.6 g
Uric acid179 mg
Cholesterol74 mg
Complete sugar1 g

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
How healthy are the main ingredients?
olive oilgarlic clovethymeonionsalt

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.