Redfish with Capers and Tomato Couscous
Redfish with Capers and Tomato Couscous - Delicate fish with whole-grain couscous!
Nutritional values
(Percentage of daily recommendation)
| Calorie | 508 cal. | (24 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.4 mg | (103 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 6.1 μg | (203 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,027 mg | (26 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 453 mg | |||
| Cholesterol | 48 mg |
Ingredients
- Ingredients
- 6 Tomatoes
- 2 garlic cloves
- 4 Tbsps olive oil
- 1 splash dry white wine
- 1 Tbsp Caper (15 grams, from a jar)
- 1 pinch sugar
- Sea salt
- peppers
- 500 milliliters Vegetable broth
- 250 grams Couscous
- 4 redfish fillet (each about 160 grams)
- 4 stalks parsley
Preparation steps
Rinse and dry tomatoes, quarter and remove seeds, dice. Peel garlic and chop finely. Heat 2 tablespoons of oil in a pan and saute garlic until soft on medium heat. Add diced tomatoes and wine. Simmer on low heat for about 5 minutes. Add capers and season with 1 pinch of sugar, salt and pepper.
Bring vegetable broth to a boil. Add couscous, remove from heat and let soak, covered, for 5-10 minutes.
Rinse fish fillets under cold water, pat dry, season with salt and pepper. Heat remaining oil in another pan. Cook fish on medium heat for 4-5 minutes per side or until golden brown.
Rinse parsley, shake dry and chop. Add couscous to tomato mixture, season with salt and pepper and place on 4 plates. Top with redfish and garnish with parsley. Serve.
