Pan-Fried Fish with Dip and Salad

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Pan-Fried Fish with Dip and Salad
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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
1097
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,097 kcal(52 %)
Protein66.88 g(68 %)
Fat73.77 g(64 %)
Carbohydrates51.29 g(34 %)
Sugar added0 g(0 %)
Roughage17.66 g(59 %)
Vitamin A308.41 mg(38,551 %)
Vitamin D0.25 μg(1 %)
Vitamin E2.62 mg(22 %)
Vitamin B₁0.57 mg(57 %)
Vitamin B₂0.79 mg(72 %)
Niacin17.68 mg(147 %)
Vitamin B₆1.76 mg(126 %)
Folate178.74 μg(60 %)
Pantothenic acid4.03 mg(67 %)
Biotin8.11 μg(18 %)
Vitamin B₁₂2.45 μg(82 %)
Vitamin C109.47 mg(115 %)
Potassium2,529.87 mg(63 %)
Calcium493.19 mg(49 %)
Magnesium184.77 mg(62 %)
Iron6.28 mg(42 %)
Iodine3.14 μg(2 %)
Zinc4.18 mg(52 %)
Saturated fatty acids17.8 g
Cholesterol150.56 mg

Ingredients

for
4
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 tablespoons olive oil
2 tablespoons chopped parsley
Eggplant puree
3 large Eggplant (1 kg) (approximately 35 ounces)
1 small onion
3 garlic
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 tablespoons Wine vinegar
4 tablespoons olive oil
salt (and pepper)
1 sprig marjoram
How healthy are the main ingredients?
FetatomatoOliveolive oilolive oilolive oil

Preparation steps

1.

Rinse the fish, pat dry, sprinkle with lemon juice and season with salt and pepper. Place 1 sprig of rosemary in each fish cavity. 

2.

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. 

3.

For the eggplant purée: 

4.

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. 

5.

Peel the eggplants and remove the stems. Let the flesh cool, roughly chop then purée in a blender or mash finely with a fork.

6.

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.

7.

Mix the eggplant purée thoroughly before serving, sprinkle with paprika and garnish with olives and parsley leaves.

8.

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.