Healthy White Fish Dinner

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Healthy White Fish Dinner
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
342
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie342 cal.(16 %)
Protein35 g(36 %)
Fat9 g(8 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin K120.3 μg(201 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.9 mg(82 %)
Niacin12.6 mg(105 %)
Vitamin B₆1.2 mg(86 %)
Folate276 μg(92 %)
Pantothenic acid0.4 mg(7 %)
Biotin6.3 μg(14 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C75 mg(79 %)
Potassium1,460 mg(37 %)
Calcium211 mg(21 %)
Magnesium93 mg(31 %)
Iron3.4 mg(23 %)
Iodine129 μg(65 %)
Zinc1.2 mg(15 %)
Saturated fatty acids1.9 g
Uric acid193 mg
Cholesterol90 mg
Complete sugar10 g

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
How healthy are the main ingredients?
olive oilLeeklemon

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.