Redfish Fillet with Vegetable Strips
(1 vote)
(1 vote)
Health Score:
82 / 100
Difficulty:
advanced
Difficulty
Preparation:
35 min.
Preparation
Calories:
479
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 479 cal. | (23 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
more nutritional values
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 74 μg | (123 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 22.3 μg | (50 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 1,597 mg | (40 %) | ||
| Calcium | 263 mg | (26 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 57 μg | (29 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 17 g | |||
| Uric acid | 526 mg | |||
| Cholesterol | 101 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Combine butter and mustard and mix well. Rinse and shake dry dill, chop finely and combine with butter mixture. Shape into a roll and refrigerate. Rinse and pat dry fish fillets, drizzle with lemon juice. Rinse and peel vegetables and cut into very thin strips. Heat a little margarine in the pan and cook fish for about 4 minutes per side. Remove from the pan. Add more margarine to the pan and saute vegetables, stirring, for about 7 minutes. Spread vegetables on plates and top with fish. Slice mustard butter and place onto fish. If desired, serve with basmati rice.
