Med-style Fish with Peppers

0
Average: 0 (0 votes)
(0 votes)
Med-style Fish with Peppers
share Share
print
bookmark_border Copy URL
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
674
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie674 cal.(32 %)
Protein42 g(43 %)
Fat56 g(48 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage0.7 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D4 μg(20 %)
Vitamin E9.1 mg(76 %)
Vitamin K41.5 μg(69 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin15.5 mg(129 %)
Vitamin B₆0.7 mg(50 %)
Folate45 μg(15 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C16 mg(17 %)
Potassium565 mg(14 %)
Calcium201 mg(20 %)
Magnesium70 mg(23 %)
Iron1.7 mg(11 %)
Iodine121 μg(61 %)
Zinc1.1 mg(14 %)
Saturated fatty acids8.4 g
Uric acid289 mg
Cholesterol141 mg
Complete sugar2 g

Ingredients

for
2
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)
cup extra-virgin olive oil
1 Tbsp parsley (chopped)
How healthy are the main ingredients?
olive oilolive oiloreganoparsleyrosemaryonion

Preparation steps

1.
Preheat the oven to 200C/400F/Gas 6.
2.
Place the peppers and onion in a roasting tin and toss with olive oil and rosemary.
3.
Season and roast for about 30 minutes until softened and slightly blackened. Remove from the oven and keep warm.
4.
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.
5.
Preheat a griddle pan to hot, then lay the fish on it.
6.
Cook for 10-12 minutes, turning every so often and basting the fish each time you turn.
7.
When the flesh is just opaque and the skin is crisp, remove from the grill and sprinkle with the parsley.
8.
Serve with any remaining olive oil sauce and the roasted vegetables.

Perfect For Summer

Get Fit!

Simple, But Good

Weeknight Dinners

Popular Cookbooks