Seared White Fish with Greek Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 711 cal. | (34 %) | ||
| Protein | 83 g | (85 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 103.1 μg | (172 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.9 mg | (173 %) | ||
| Niacin | 28.7 mg | (239 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 10.4 μg | (347 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 2,199 mg | (55 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 269 μg | (135 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 257 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the salad
- 1 small Cucumber
- 4 Tomatoes
- 2 red onions
- 150 grams Lettuce (such as iceberg lettuce, romaine lettuce)
- 4 Tbsps parsley
- 100 grams black, pitted Olives
- For the vinaigrette
- 2 Tbsps Wine vinegar
- 4 Tbsps olive oil
- salt
- peppers (freshly ground)
- For the fish
- 8 pcs white fish fillets (cleaned and skinless, each about 80 grams)(such as cod, halibut)
- 2 Tbsps lemon juice
- 100 grams Pastry flour
- 2 Tbsps butter
Preparation steps
For the salad: Peel the cucumber, halve lengthwise and cut into 1 cm (approximately 1/2 inch) thick slices. Rinse the tomatoes, core and cut into wedges. Peel the onions and slice into thin rings. Rinse the lettuce, spin dry and tear into small pieces. Toss the cucumber, tomatoes, onions, lettuce, parsley and olives in a bowl. For the vinaigrette: In a separate bowl, whisk the vinegar with the oil, and season with salt and pepper. Toss with the salad. For the fish: Drizzle the fish with lemon juice. Dredge in flour, removing the excess. Heat the butter in a skillet, add the fillets and cook until golden brown, about 2-3 minutes per side.
Season the fish to taste. To serve, divide the salad between plates and top with the fish. Serve immediately.
