Med-style Fish with Peppers

Name: Med-style Fish with Peppers
Total time: 40 min
Yield: 2
Cuisine: European
Ingredients: 2 Tbsps olive oil; 1 green pepper (hulled and sliced into rings); 1 red pepper (hulled and sliced into rings); 1 onion (peeled and sliced into rings); 1 sprig rosemary (finely chopped); salt; peppers; 2 Sea bream (about 400 g, scaled and gutted); 1 Tbsp fresh oregano (or 1 tsp dried oregano); 0.5 lemon (juiced); 0.667 cup extra-virgin olive oil; 1 Tbsp parsley (chopped)

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Health Score:

95 / 100

Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

Calories:

674

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	674 cal.	(32 %)
Protein	42 g	(43 %)
Fat	56 g	(48 %)
Carbohydrates	2 g	(1 %)
Sugar added	0 g	(0 %)
Roughage	0.7 g	(2 %)

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more nutritional values

Vitamin A	0.1 mg	(13 %)
Vitamin D	4 μg	(20 %)
Vitamin E	9.1 mg	(76 %)
Vitamin K	41.5 μg	(69 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.2 mg	(18 %)
Niacin	15.5 mg	(129 %)
Vitamin B₆	0.7 mg	(50 %)
Folate	45 μg	(15 %)
Pantothenic acid	1.6 mg	(27 %)
Biotin	11.7 μg	(26 %)
Vitamin B₁₂	3.2 μg	(107 %)
Vitamin C	16 mg	(17 %)
Potassium	565 mg	(14 %)
Calcium	201 mg	(20 %)
Magnesium	70 mg	(23 %)
Iron	1.7 mg	(11 %)
Iodine	121 μg	(61 %)
Zinc	1.1 mg	(14 %)
Saturated fatty acids	8.4 g
Uric acid	289 mg
Cholesterol	141 mg
Complete sugar	2 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

For the veg: 2 Tbsps olive oil; 1 green pepper (hulled and sliced into rings); 1 red pepper (hulled and sliced into rings); 1 onion (peeled and sliced into rings); 1 sprig rosemary (finely chopped); salt; peppers

For the fish: 2 Sea bream (about 400 g, scaled and gutted); 1 Tbsp fresh oregano (or 1 tsp dried oregano); ½ lemon (juiced); ⅔ cup extra-virgin olive oil; 1 Tbsp parsley (chopped)

How healthy are the main ingredients?

olive oil olive oil oregano parsley rosemary onion

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Preparation steps

Preheat the oven to 200C/400F/Gas 6.

Place the peppers and onion in a roasting tin and toss with olive oil and rosemary.

Season and roast for about 30 minutes until softened and slightly blackened. Remove from the oven and keep warm.

Meanwhile, with a sharp knife, make shallow slashes in the sides of the fish. Whisk together the oregano, lemon juice and olive oil with a little salt and pepper. Paint the sides of the fish with the mixture.

Preheat a griddle pan to hot, then lay the fish on it.

Cook for 10-12 minutes, turning every so often and basting the fish each time you turn.

When the flesh is just opaque and the skin is crisp, remove from the grill and sprinkle with the parsley.

Serve with any remaining olive oil sauce and the roasted vegetables.