Plaice with Zucchini

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Plaice with Zucchini
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
377
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie377 cal.(18 %)
Protein56 g(57 %)
Fat9 g(8 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage3.4 g(11 %)
Vitamin A0.2 mg(25 %)
Vitamin D9 μg(45 %)
Vitamin E4.1 mg(34 %)
Vitamin K15.4 μg(26 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.8 mg(73 %)
Niacin24.3 mg(203 %)
Vitamin B₆1 mg(71 %)
Folate62 μg(21 %)
Pantothenic acid2.8 mg(47 %)
Biotin8 μg(18 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C41 mg(43 %)
Potassium1,589 mg(40 %)
Calcium257 mg(26 %)
Magnesium109 mg(36 %)
Iron5.1 mg(34 %)
Iodine164 μg(82 %)
Zinc2.2 mg(28 %)
Saturated fatty acids1.9 g
Uric acid334 mg
Cholesterol189 mg
Complete sugar6 g

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
How healthy are the main ingredients?
Tomato pasteDillolive oilsaltonionZucchini

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.