Redfish with Greek Potato-garlic Puree
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(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
379
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 379 cal. | (18 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 10.3 μg | (17 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 17.1 μg | (38 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 907 mg | (23 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 384 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams starchy potatoes
- salt
- 2 garlic cloves
- 6 Tbsps olive oil
- 2 lemons (juiced)
- freshly ground peppers
- 4 redfish fillet (about 100 grams each, alternatively, substitute trout or hake, with skin)
Preparation steps
1.
Peel, dice and cook potatoes in salted boiling water until tender, about 10 minutes. Drain and mash. Peel garlic and press through a garlic press into the mashed potatoes. Stir in 4 tablespoons oil and the juice of one of the lemons. Season with salt and pepper.
2.
Drizzle fish fillets on both sides with remaining lemon juice. Season with salt and pepper. In a frying pan, sauté fish in 2 tablespoons hot oil, 2-3 minutes per side. Serve fish with Greek potato-garlic puree.
