Ratatouille with Fish Fillet

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Ratatouille with Fish Fillet
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Health Score:
88 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
390
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie390 cal.(19 %)
Protein35 g(36 %)
Fat22 g(19 %)
Carbohydrates11 g(7 %)
Sugar added1 g(4 %)
Roughage4 g(13 %)
Vitamin A0.2 mg(25 %)
Vitamin D3 μg(15 %)
Vitamin E6 mg(50 %)
Vitamin K25.3 μg(42 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin13.9 mg(116 %)
Vitamin B₆0.8 mg(57 %)
Folate106 μg(35 %)
Pantothenic acid1.9 mg(32 %)
Biotin16.4 μg(36 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C47 mg(49 %)
Potassium1,053 mg(26 %)
Calcium185 mg(19 %)
Magnesium90 mg(30 %)
Iron2.7 mg(18 %)
Iodine94 μg(47 %)
Zinc1.2 mg(15 %)
Saturated fatty acids3.6 g
Uric acid265 mg
Cholesterol105 mg
Complete sugar10 g

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 tomato sauce
2 Tbsps olive oil
1.333 cups Tomatoes
½ tsp sugar
For the fish
1 Tbsp olive oil
4 Sea bream fillets
lemon juice (from 1 lemon)
How healthy are the main ingredients?
Tomatoolive oilgarlic cloveolive oilolive oilsugar

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.