Pangasius with Vegetables and Wheat
Nutritional values
(Percentage of daily recommendation)
| Calorie | 527 cal. | (25 %) | ||
| Protein | 45.02 g | (46 %) | ||
| Fat | 5.66 g | (5 %) | ||
| Carbohydrates | 64.3 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.02 g | (30 %) |
| Vitamin A | 166.14 mg | (20,768 %) | ||
| Vitamin D | 0.59 μg | (3 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin B₁ | 0.76 mg | (76 %) | ||
| Vitamin B₂ | 0.26 mg | (24 %) | ||
| Niacin | 13.79 mg | (115 %) | ||
| Vitamin B₆ | 0.28 mg | (20 %) | ||
| Folate | 102.81 μg | (34 %) | ||
| Pantothenic acid | 1.54 mg | (26 %) | ||
| Biotin | 0.57 μg | (1 %) | ||
| Vitamin B₁₂ | 4.15 μg | (138 %) | ||
| Vitamin C | 10.48 mg | (11 %) | ||
| Potassium | 1,213.1 mg | (30 %) | ||
| Calcium | 184.64 mg | (18 %) | ||
| Magnesium | 64.41 mg | (21 %) | ||
| Iron | 4.94 mg | (33 %) | ||
| Iodine | 0.01 μg | (0 %) | ||
| Zinc | 1.36 mg | (17 %) | ||
| Saturated fatty acids | 1.11 g | |||
| Cholesterol | 104.43 mg |
Ingredients
- Ingredients
- 200 grams Asparagus
- 150 grams Green beans
- 250 grams broad Beans
- 1 bunch Radish
- 4 sprigs fresh mint
- 200 grams Greek Yogurt (0.1% fat)
- salt
- freshly ground peppers
- 4 Catfish (each 120 grams)
- 300 milliliters white wine
- 300 milliliters Vegetable broth
- 250 grams Wheat grain (such as Ebly)
Preparation steps
Peel the asparagus and cut about 2 cm (approximately 3/4 inch) off the bottom. Slice spears about 3 cm (approximately 1 1/4 inches). Trim and rinse the green beans and broad beans, then cut diagonally into sections. Trim the radishes, rinse and cut in half.
Rinse the mint, shake dry and chop the leaves. Mix with the yogurt and season with salt and pepper. Rinse the fish fillets. Bring the white wine and the broth to boil in a pot for cooking, cover and cook vegetables along with the radishes for about 6 minutes. Add the fish, bring to a boil again, cover and let rest about 5 minutes by the stove.
Meanwhile, cook the wheat according to package directions and allow to drain. Serve in deep bowls. Remove the vegetables and the fish with a slotted spoon from the pot and drain. Arrange on the wheat and drizzle the yogurt on top.
