Layered Fish and Veggie Stacks
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
moderate
Difficulty
Preparation:
3 h. 45 min.
Preparation
Calories:
319
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 32.4 μg | (54 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,405 mg | (35 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Eggplant (sliced lengthways 1 cm thick)
- 3 Zucchini (sliced lengthways 1 cm thick)
- 3 red peppers (tops sliced off and the ‘cheeks’ sliced away from the seed core)
- 2 Tbsps olive oil
- salt
- peppers
- 4 fish fillets (200 g each, approx.)
- To serve
- 4 Tomatoes (seeded and finely chopped)
- 2 Tbsps extra-virgin olive oil
- 1 Tbsp balsamic vinegar
Preparation steps
1.
Preheat the grill to medium-high.
2.
Toss the vegetables with the olive oil and grill until the vegetables are lightly charred and tender. Peel the blackened skin off the peppers and discard. Season and set aside.
3.
Preheat the oven to 180°C | 350F | gas 4.
4.
Slice the salmon fillets carefully horizontally in half. Lay on a baking sheet, pressing down very gently on each salmon piece with your hand to flatten it a little.
5.
Season and bake in the oven for 5 minutes or until just cooked.
6.
Layer the vegetables and salmon alternately in a shallow-sided dish to create a colourful layered effect.
7.
Cover with foil and put weights such as small cans or ramekins on top of the foil to press down on the millefeuille. Refrigerate for two to three hours.
8.
To serve: toss the chopped tomatoes with the oil and vinegar and a little seasoning. Spoon equal portions on to plates.
9.
Carefully cut out either circles or squares of the mille feuille and place alongside, drizzled with a little extra virgin olive oil if desired.
