Med-style Fish with Parsley
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(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
294
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.4 g | (5 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 32.3 μg | (54 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 1.1 μg | (2 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 701 mg | (18 %) | ||
| Calcium | 28 mg | (3 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 100 μg | (50 %) | ||
| Zinc | 0.1 mg | (1 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 10 mg | |||
| Cholesterol | 107 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- extra virgin olive oil
- 2 Tbsps butter
- 2 onions (cut into rings)
- 6 Tbsps Caper (washed and drained)
- 4 fish fillets (approx. 200 g each, with skin)
- 4 Tbsps flat-leaf parsley (cut into strips)
- 8 Lemon wedge
Preparation steps
1.
Heat 4 tbsp oil and the butter in a pan and fry the onions until golden brown. Add the capers and fry a few minutes, then remove the pan from the heat.
2.
Brush the salmon fillets with a little oil and season with salt and ground black pepper. Grill skin side up for 3-4 minutes. Turn over and grill on the other side for 30 seconds.
3.
Arrange the grilled salmon on plates and drizzle with the caper sauce. Sprinkle with parsley and ground black pepper and garnish with lemon wedges. Serve immediately.
