Redfish with Capers and Tomato Couscous

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Redfish with Capers and Tomato Couscous

Redfish with Capers and Tomato Couscous - Delicate fish with whole-grain couscous!

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Health Score:
68 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
508
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie508 cal.(24 %)
Protein38 g(39 %)
Fat17 g(15 %)
Carbohydrates48 g(32 %)
Sugar added1 g(4 %)
Roughage5.6 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.9 μg(20 %)
Vitamin E4.8 mg(40 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.4 mg(103 %)
Vitamin B₆0.8 mg(57 %)
Folate76 μg(25 %)
Pantothenic acid1.3 mg(22 %)
Biotin23.1 μg(51 %)
Vitamin B₁₂6.1 μg(203 %)
Vitamin C28 mg(29 %)
Potassium1,027 mg(26 %)
Calcium77 mg(8 %)
Magnesium108 mg(36 %)
Iron3.3 mg(22 %)
Iodine60 μg(30 %)
Zinc1.9 mg(24 %)
Saturated fatty acids2.9 g
Uric acid453 mg
Cholesterol48 mg

Ingredients

for
4
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
How healthy are the main ingredients?
olive oilsugarTomatogarlic cloveparsley

Preparation steps

1.

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.

2.

Bring vegetable broth to a boil. Add couscous, remove from heat and let soak, covered, for 5-10 minutes.

3.

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.

4.

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.