Pan-Fried Redfish Fillets with Tomatoes
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 50 min.
Ready in
Calories:
369
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 369 cal. | (18 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.3 μg | (22 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 20.4 μg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 31.8 μg | (71 %) | ||
| Vitamin B₁₂ | 6.3 μg | (210 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,045 mg | (26 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 61 μg | (31 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 392 mg | |||
| Cholesterol | 158 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 shallots
- 1 garlic clove
- 800 grams medium Tomatoes
- 4 Tbsps olive oil
- salt
- peppers (freshly ground)
- 1 pinch sugar
- Lime juice
- 4 redfish fillet (each about 160 grams)
- 1 Tbsp Pastry flour
- 2 eggs
- 2 Tbsps grated Parmesan
- 1 sprig Lovage
Preparation steps
1.
Peel and slice shallots and garlic. Scald and peel tomatoes, cut in quarters and remove seeds. Briefly sauté shallots and garlic in 1-2 tablespoons hot oil. Remove shallots and garlic from heat and add tomato quarters, sugar and lime juice and season with salt and pepper.
2.
Rinse fish, pat dry and season with salt and pepper. Coat fish with flour. In a deep mixing bowl, beat eggs with parmesan and finely chopped lovage leaves. Dip redfish in egg mixture and fry in remaining hot oil until golden brown on each side, 2-3 minutes.
3.
Arrange fish and tomatoes on plates and garnish with basil leaves and lime slices.
4.
Serve with tagliatelle if desired.
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