Pan-fried Turbot with Shredded Veggies
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(0 votes)
Health Score:
89 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
328
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 328 cal. | (16 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 26 μg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 851 mg | (21 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 220 mg | |||
| Cholesterol | 54 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps butter
- 1 Zucchini (cut into fine julienne)
- 1 red Bell pepper (deseeded and cut into fine julienne)
- 2 carrots (peeled and cut into fine julienne)
- ½ cup vegetable stock
- 4 turbot fillet
- ½ cup green Olives (finely chopped)
- ½ cup black Olives (finely chopped)
- 3 Tbsps olive oil
- 1 lemon (juiced)
- 2 tsps chopped thyme
Preparation steps
1.
Heat the butter in a large wide pan and add the vegetables. Cook for 2 minutes then add the stock, bring to a simmer and lay the fish on top. Cover and cook for about 6 minutes or until the fish is just cooked through.
2.
Meanwhile, mix together the olives, olive oil and lemon juice. Stir in the thyme leaves and season with salt and pepper. Set aside.
3.
Serve the fish on a bed of vegetables and spoon the olive dressing on top.
