Redfish with Vegetables

Name: Redfish with Vegetables
Total time: 10 h 15 min
Yield: 4
Ingredients: 4 redfish fillet (about 150 grams, ready to cook, peeled); 1 onion; 2 garlic cloves; 3 Tomatoes; 2 Zucchini; 4 Bell pepper (Red and yellow); 3 Tbsps olive oil; 100 milliliters dry white wine; 1 Tbsp freshly chopped Fresh herbs (Rosemary and parsley); salt; freshly ground peppers; parsley; rosemary

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Health Score:

90 / 100

Difficulty:

easy

Difficulty

Preparation:

15 min.

Preparation

ready in 10 h. 15 min.

Ready in

Calories:

327

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	327 cal.	(16 %)
Protein	33 g	(34 %)
Fat	14 g	(12 %)
Carbohydrates	12 g	(8 %)
Sugar added	0 g	(0 %)
Roughage	6.5 g	(22 %)

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more nutritional values

Vitamin A	0.3 mg	(38 %)
Vitamin D	3.5 μg	(18 %)
Vitamin E	8.9 mg	(74 %)
Vitamin K	50.5 μg	(84 %)
Vitamin B₁	0.6 mg	(60 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	11.6 mg	(97 %)
Vitamin B₆	1.3 mg	(93 %)
Folate	168 μg	(56 %)
Pantothenic acid	1.3 mg	(22 %)
Biotin	28.2 μg	(63 %)
Vitamin B₁₂	5.7 μg	(190 %)
Vitamin C	272 mg	(286 %)
Potassium	1,245 mg	(31 %)
Calcium	104 mg	(10 %)
Magnesium	100 mg	(33 %)
Iron	3.7 mg	(25 %)
Iodine	60 μg	(30 %)
Zinc	1.2 mg	(15 %)
Saturated fatty acids	2.4 g
Uric acid	423 mg
Cholesterol	45 mg
Complete sugar	10 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

For the fish and vegetables: 4 redfish fillet (about 150 grams, ready to cook, peeled); 1 onion; 2 garlic cloves; 3 Tomatoes; 2 Zucchini; 4 Bell pepper (Red and yellow); 3 Tbsps olive oil; 100 milliliters dry white wine; 1 Tbsp freshly chopped Fresh herbs (Rosemary and parsley); salt; freshly ground peppers

For garnish: parsley; rosemary

How healthy are the main ingredients?

olive oil onion garlic clove Tomato Zucchini salt

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Preparation steps

For the fish and vegetables, rinse the redfish, pat dry and cut in half. Peel the onion and garlic and chop finely. Dip tomatoes in boiling water, rinse in cold water, peel, quarter, core and dice finely. Rinse zucchini and bell peppers, trim and cut into small cubes. Sauté onion and garlic in hot oil for 1-2 minutes. Add bell peppers and tomatoes and sauté 1-2 minutes.

Deglaze with the white wine and place the pieces of fish on the vegetables. Sprinkle with the herbs and season with salt and pepper. Cover and cook over low heat for 4-5 minutes. Season again with salt and pepper to taste, arrange the fish and the vegetables on plates and serve garnished with the fresh herbs.