Ocean Catfish with Fried Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 875 cal. | (42 %) | ||
| Protein | 114.21 g | (117 %) | ||
| Fat | 26.31 g | (23 %) | ||
| Carbohydrates | 40.75 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.67 g | (22 %) |
| Vitamin A | 2,532.04 mg | (316,505 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.97 mg | (8 %) | ||
| Vitamin B₁ | 1.18 mg | (118 %) | ||
| Vitamin B₂ | 0.64 mg | (58 %) | ||
| Niacin | 37.28 mg | (311 %) | ||
| Vitamin B₆ | 2.67 mg | (191 %) | ||
| Folate | 75.5 μg | (25 %) | ||
| Pantothenic acid | 4.42 mg | (74 %) | ||
| Biotin | 6.31 μg | (14 %) | ||
| Vitamin B₁₂ | 11.27 μg | (376 %) | ||
| Vitamin C | 24.78 mg | (26 %) | ||
| Potassium | 2,674.39 mg | (67 %) | ||
| Calcium | 144.89 mg | (14 %) | ||
| Magnesium | 238.35 mg | (79 %) | ||
| Iron | 3.21 mg | (21 %) | ||
| Iodine | 1.5 μg | (1 %) | ||
| Zinc | 5.71 mg | (71 %) | ||
| Saturated fatty acids | 5.69 g | |||
| Cholesterol | 299.34 mg |
Ingredients
- Ingredients
- 500 grams waxy Sweet potato
- 8 Wolffish (80 grams)
- salt
- peppers (freshly ground)
- 2 Tbsps olive oil
- 3 Tbsps Pastry flour
- 1 Tbsp clarified butter
- 2 onions
- 2 garlic cloves
- ½ tsp rosemary (dried)
- 1 bay leaf
- 3 Tomatoes
- 2 Anchovy fillet
- 2 Tbsps small Caper
- 2 Tbsps parsley
Preparation steps
Rinse, peel and cut sweet potatoes into 2 cm (approximately 3/4 inch) cubes. Cook potatoes in lightly salted boiling water, about 5 minutes. Rinse and drain.
Pat fish fillet dry and season both sides with salt and pepper. Dredge fish in flour. In a pay, fry fish in hot olive oil on both sides. Keep fish warm in the oven. Heat clarified butter in a second pan. Add potatoes, season with salt and pepper and fry until golden- brown on all sides.
Peel and finely chop onions and garlic. Add to the pan used to cook the fish and sauté, along with rosemary and bay leaf. Rinse and chop tomatoes. Add to pan. Cut anchovy fillets crosswise into thin strips and add to pan, along with capers and parsley. Heat briefly, stirring. Season with salt and pepper. Serve fish with tomato and potato medley.
