Plaice with Zucchini
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(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
377
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 377 cal. | (18 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 9 μg | (45 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 15.4 μg | (26 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 24.3 mg | (203 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,589 mg | (40 %) | ||
| Calcium | 257 mg | (26 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 164 μg | (82 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 334 mg | |||
| Cholesterol | 189 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 4 Plaice fillet (about 70 grams each)
- 1 Tbsp lemon juice
- salt
- freshly ground peppers
- 1 Tbsp Tomato paste
- 1 bunch Dill
- 1 Red onion
- 1 Zucchini (about 300 grams)
- 1 tsp olive oil
- 100 milliliters Vegetable broth
- 2 Tbsps Instant mashed potato
- also
- small Wooden skewer
Preparation steps
1.
Sprinkle plaice fillets with a little lemon juice. Season with salt and pepper and brush lightly with tomato paste. Rinse dill, shake dry, coarsely chop and set aside half. Sprinkle remaining half of dill on fish. Roll fillets up, secure with wooden skewers and refrigerate.
2.
Peel and dice onion. Rinse, trim and coarsely grate zucchini. Heat oil in a pot over low heat. Add onion and cook until translucent. Add grated zucchini and sauté briefly. Deglaze with broth.
3.
Season vegetables with lemon juice, salt, pepper and remaining dill. Place the plaice on the vegetables, cover and cook over medium heat, about 6 minutes.
4.
Transfer plaice to plates. Stir instant mashed potato powder with zucchini, bring to a boil and serve with plaice.
