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Mediterranean braised bream
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Preparation:
25 min.
Preparation
Calories:
404
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 404 cal. | (19 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
more nutritional values
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 24.7 μg | (41 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 20.5 mg | (171 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 7.3 μg | (243 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,824 mg | (46 %) | ||
| Calcium | 51 mg | (5 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 188 μg | (94 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 185 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 4 ⅔ cups fish fillets (cut into bite-sized pieces)
- 2 Tbsps lemon juice
- 1 onion (finely chopped)
- 2 Tbsps butter
- 1 bay leaf
- 1 ⅔ cups carrots (chopped)
- 4 cups canned Tomatoes (chopped)
- 1 ⅔ cups vegetable stock
- 2 Tbsps Caper
- 1 tsp thyme
Preparation steps
1.
Season the fish with salt and ground black pepper and drizzle with the lemon juice.
2.
Fry the onion in the butter until soft. Add the bay leaf and the carrots and fry for a few minutes. Add the tomatoes and the stock, season with salt and ground black pepper, cover and simmer for about 10 minutes.
3.
Add the fish and simmer for about 4 minutes until cooked. Stir in the capers, sprinkle with the thyme leaves and serve.
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