Ratatouille with Fish Fillet
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(0 votes)
Health Score:
88 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
390
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 25.3 μg | (42 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 16.4 μg | (36 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,053 mg | (26 %) | ||
| Calcium | 185 mg | (19 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 94 μg | (47 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 265 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the ratatouille
- 4 Tbsps olive oil
- 2 onions (chopped)
- 4 cloves garlic cloves (chopped)
- 1 Eggplant (diced)
- 1 red pepper (deseeded and diced)
- 1 Zucchini (chopped)
- 4 Tomatoes (chopped)
- 2 tsps tomato puree
- 2 sprigs thyme (chopped)
- For the fish
- 1 Tbsp olive oil
- 4 Sea bream fillets
- lemon juice (from 1 lemon)
Preparation steps
1.
Heat the oil in a large pan and gently cook the onions until translucent.
2.
Add the garlic, fry for one minute then add the aubergine, peppers and courgettes. Gently cook for 4 minutes then add the tomatoes, tomato puree and thyme. Season with salt and pepper and simmer for about 20 minutes, stirring occasionally.
3.
Meanwhile, make the sauce. Put the oil, tomatoes and sugar into a blender and whizz until smooth. Push through a fine sieve into a small pan, heat gently and season with salt and pepper.
4.
Slash the skin of the fish, rub with the lemon juice with oil and cook, skin side down, in a hot pan for 4 minutes. Turn and cook until the fish is cooked through.
5.
Serve the fish on a bed of sauce and ratatouille.
