Pan-Fried Fish with Dip and Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 1,097 cal. | (52 %) | ||
| Protein | 66.88 g | (68 %) | ||
| Fat | 73.77 g | (64 %) | ||
| Carbohydrates | 51.29 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.66 g | (59 %) |
| Vitamin A | 308.41 mg | (38,551 %) | ||
| Vitamin D | 0.25 μg | (1 %) | ||
| Vitamin E | 2.62 mg | (22 %) | ||
| Vitamin B₁ | 0.57 mg | (57 %) | ||
| Vitamin B₂ | 0.79 mg | (72 %) | ||
| Niacin | 17.68 mg | (147 %) | ||
| Vitamin B₆ | 1.76 mg | (126 %) | ||
| Folate | 178.74 μg | (60 %) | ||
| Pantothenic acid | 4.03 mg | (67 %) | ||
| Biotin | 8.11 μg | (18 %) | ||
| Vitamin B₁₂ | 2.45 μg | (82 %) | ||
| Vitamin C | 109.47 mg | (115 %) | ||
| Potassium | 2,529.87 mg | (63 %) | ||
| Calcium | 493.19 mg | (49 %) | ||
| Magnesium | 184.77 mg | (62 %) | ||
| Iron | 6.28 mg | (42 %) | ||
| Iodine | 3.14 μg | (2 %) | ||
| Zinc | 4.18 mg | (52 %) | ||
| Saturated fatty acids | 17.8 g | |||
| Cholesterol | 150.56 mg |
Ingredients
- Ingredients
- 4 Mediterranean fish (each around 500 grams) (approximately 18 ounces) (such as bass, mullet or bream)
- salt
- freshly ground peppers
- 1 lemon (juiced)
- 4 sprigs rosemary
- 3 Tbsps olive oil
- 2 Tbsps chopped parsley
- Eggplant puree
- 3 large Eggplant (1 kg) (approximately 35 ounces)
- 1 small onion
- 3 garlic cloves
- lemon juice
- salt
- ½ cup olive oil
- white peppers
- ground paprika
- green and black Olives
- parsley
- Lettuce
- 1 Red Bell pepper
- 1 green Bell pepper
- 1 yellow Bell pepper
- 1 Cucumber
- 2 Red onions
- 200 grams Tomatoes
- Lettuce
- 150 grams black Olives
- 250 grams mild Feta
- 2 Tbsps Wine vinegar
- 4 Tbsps olive oil
- salt (and pepper)
- 1 sprig marjoram
Preparation steps
Rinse the fish, pat dry, sprinkle with lemon juice and season with salt and pepper. Place 1 sprig of rosemary in each fish cavity.
Heat the oil in a large pan over medium heat and sauté the fish for about 4-5 minutes per side. Arrange on a serving plate and sprinkle with parsley. Serve with parsley and sliced carrots, if desired.
For the eggplant purée:
Rinse the eggplant, pat dry and prick with a fork several times. Grill on a charcoal grill or in the oven at 200°C (approximately 400°F) until the skin begins to bubble and blister and the flesh softens.
Peel the eggplants and remove the stems. Let the flesh cool, roughly chop then purée in a blender or mash finely with a fork.
Peel the onion and finely grate. Peel the garlic, mince and mix into the eggplant purée with the onion. Stir in enough olive oil to form a creamy paste. Season with lemon juice, salt, pepper and paprika. Cover and chill.
Mix the eggplant purée thoroughly before serving, sprinkle with paprika and garnish with olives and parsley leaves.
For the Greek salad: Cut the peppers in half, remove the core, rinse and cut into pieces. Rinse the tomatoes and cut each into 8 pieces. Peel the onions, cut in half then thinly slice. Peel the cucumber, cut in half lengthwise, scrape out the seeds and cut into large pieces. Trim the lettuce, rinse, spin dry and tear into bite-sized pieces. Mix all ingredients together, crumble the feta over top and sprinkle with olives. Whisk the vinegar and oil together, season with salt and pepper then pour over the salad and toss to combine. Garnish with marjoram to serve.
