Potatoes with Garlic and Baked Fish
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
375
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 375 cal. | (18 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13.5 mg | (113 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 1,501 mg | (38 %) | ||
| Calcium | 42 mg | (4 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 107 μg | (54 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 41 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams fish fillets (ready to cook, skinless, eg., cod, catfish)
- salt
- peppers (from the mill)
- 2 Tbsps lemon juice
- 3 garlic cloves
- 600 grams firm potatoes
- 6 Tomatoes
- 3 sprigs thyme
- 4 sprigs Dill
- olive oil
- 100 milliliters dry white wine
- 300 milliliters vegetable stock
Preparation steps
1.
Preheat the oven to 200°C (400°F ) top and bottom heat.
2.
Rinse fish, pat dry, cut into 4 equal portions, add salt, pepper and lemon juice.
3.
Peel garlic and chop. Peel potatoes, rinse and cut into thin slices. Rinse tomatoes, remove stalk and cut into slices. Rinse herbs, shake dry and add to oiled pan in layers with the potatoes, garlic and tomatoes. Pour in wine and stock, salt and pepper and add fish on top. Cover with aluminum foil and cook for about 20 minutes in the preheated oven. Then remove the foil, turn the oven up to 220°C (430°F) top and bottom heat and fry everything else about 5 minutes.
4.
Serve immediately.
