Redfish with Zucchini and Pineapple
Nutritional values
(Percentage of daily recommendation)
| Calorie | 421 cal. | (20 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 19.3 μg | (32 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 45 μg | (15 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 20.9 μg | (46 %) | ||
| Vitamin B₁₂ | 5.8 μg | (193 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 1,073 mg | (27 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 425 mg | |||
| Cholesterol | 60 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 300 grams redfish fillet
- 1 Tbsp lemon juice
- 1 Zucchini
- 2 shallots
- 300 grams fresh Pineapple
- salt
- freshly ground peppers
- 2 Tbsps olive oil
- 100 milliliters Vegetable broth
- 3 Tbsps Sour cream
Preparation steps
Rinse fish fillet, pat dry with paper towels, cut in half and sprinkle with lemon juice. Cover and let stand about 10 minutes.
In the meantime, rinse, trim and quarter zucchini lengthwise. Cut zucchini into thin slices. Peel and dice shallots. Remove rind from pineapple, cutting out brown eyes. Quarter pineapple, remove core, and cut into pieces.
Pat fish dry again with paper towels and season with salt and pepper. In a nonstick skillet, fry fish in hot oil until golden-brown on both sides. Remove and keep warm.
Add shallots and zucchini to the pan and cook, stirring, until softened, about 5 minutes. Add pineapple and vegetable stock and cook over medium heat, about 3 minutes. Stir in sour cream. Return fish to the pan and briefly warm in the sauce.
