Low-Carb Dinner

Lemon Fish Fillets with Zucchini

and White Wine
5
Average: 5 (3 votes)
(3 votes)
Lemon Fish Fillets with Zucchini

Lemon Fish Fillets with Zucchini - All around healthy: Tender fish fillets with a fruity-fresh aroma.

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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
240
calories
Calories

Healthy, because

Even smarter

Nutritional values

This delicate fish dish has plenty of protein and includes the mineral iodine, which is important for the health of the thyroid gland. The crunchy zucchini also adds valuable potassium.

A portion of brown rice, quinoa, or millet goes very well as a side dish with this tender fish.

1 serving contains
(Percentage of daily recommendation)
Calorie240 kcal(11 %)
Protein31 g(32 %)
Fat9 g(8 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0 mg(0 %)
Vitamin D0.7 μg(4 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.7 mg(64 %)
Niacin10.9 mg(91 %)
Vitamin B₆0.6 mg(43 %)
Folate26 μg(9 %)
Pantothenic acid0.1 mg(2 %)
Biotin2 μg(4 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C27 mg(28 %)
Potassium820 mg(21 %)
Calcium54 mg(5 %)
Magnesium62 mg(21 %)
Iron1.7 mg(11 %)
Iodine102 μg(51 %)
Zinc0.5 mg(6 %)
Saturated fatty acids1.8 g
Uric acid25 mg
Cholesterol90 mg

Ingredients

for
4
Ingredients
4
fish fillets (such as cod or tilapia, each 5 oz.)
2
4
1
4 sprigs
2 tablespoons
4 ounces

Preparation steps

1.

Fish rinse under cold water and pat dry. Rinse, trim and chop the zucchini. Rinse scallions, trim and cut into rings. Rinse lemon in hot water, pat dry and peel zest into strips. Squeeze juice. Rinse the parsley, shake dry and chop the leaves.

2.

Heat 1 tablespoon oil in a pan and sauté scallions and zucchini over medium heat for 2-3 minutes. Season with salt and pepper and simmer briefly over low heat.

3.

Meanwhile, heat remaining oil in another pan and fry fish fillets until golden brown on each side, about 2 minutes. Season fillets with salt and pepper and arrange on the zucchini.

4.

Deglaze fish pan with wine and simmer briefly, then season to taste with lemon juice, lemon zest, salt and pepper. Add the parsley and stir. Drizzle the sauce over the fish and serve from the pan.