Potato Topped Fish Fillets on Bed of Zucchini
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
368
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 368 cal. | (18 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 19.2 μg | (32 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15.6 mg | (130 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,314 mg | (33 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 466 μg | (233 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 265 mg | |||
| Cholesterol | 86 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Rinse and peel potatoes and boil in salted water for about 30 minutes until soft.
2.
Preheat oven to 200 °C (approximately 400°F).
3.
Rinse and trim zucchini and cut lengthwise into thin slices or plane. Lightly grease a baking dish with oil and arrange zucchini slices on the bottom. Drizzle vegetables with olive oil and season with salt and pepper.
4.
Rinse fish fillets, pat dry, sprinkle with lemon juice, salt and pepper. Place on zucchini slices. Drain potatoes, allow to evaporate and mash. Stir in milk, remaining butter and capers. Season with salt and nutmeg, fill into a piping bag with a serrated nozzle and pipe potatoes onto the fish.
5.
Bake in preheated oven on the middle rack for about 20 minutes, then remove and serve while hot.
