Healthy White Fish Dinner
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
342
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 342 cal. | (16 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 120.3 μg | (201 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 276 μg | (92 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,460 mg | (37 %) | ||
| Calcium | 211 mg | (21 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 129 μg | (65 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Leeks (washed and chopped)
- 2 Tbsps olive oil
- 4 fish fillets (such as halibut, pollack, salmon)
- 6 scallions (chopped)
- 2 ½ cups white wine
- 1 lemon
- 4 Saffron
Preparation steps
1.
Heat the oven to 190C (170C fan) 375F, gas 5.
2.
Blanch the leeks in boiling water for 5 minutes and drain well. Grease a large roasting tin.
3.
Put the leeks into the base of the roasting tin, season with salt and ground black pepper and drizzle with 1 tbsp olive oil.
4.
Top with the fish fillets and season these with salt and ground black pepper. Sprinkle on the scallions.
5.
Pour the wine around the fish and squeeze over the lemon juice and scatter with the saffron threads.
6.
Cover with tin foil and bake for 25 minutes until the fish and leeks are tender.
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