EatSmarter exclusive recipe

Steamed Fish

with Cucumber and Dill-Yogurt Sauce
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Steamed Fish

Steamed Fish - Favored flavor pairings to accompany delicate white fish

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
302
calories
Calories

Healthy, because

Even smarter

Nutritional values

Haddock is one of the tastiest and most effective slimming products on the menu because it contains very little fat. The classic cooked fish, on the other hand, saves just as little on protein as on the important trace element iodine.

The snow-white meat of this close cod relative tastes great, but gets slightly too dry in the pot or pan. This is exactly why gentle steaming is the best cooking method for haddock.

1 serving contains
(Percentage of daily recommendation)
Calorie302 kcal(14 %)
Protein37 g(38 %)
Fat8 g(7 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.5 μg(8 %)
Vitamin E1.8 mg(15 %)
Vitamin K160.3 μg(267 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.6 mg(43 %)
Folate66 μg(22 %)
Pantothenic acid1.3 mg(22 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C37 mg(39 %)
Potassium1,059 mg(26 %)
Calcium251 mg(25 %)
Magnesium117 mg(39 %)
Iron3.6 mg(24 %)
Iodine299 μg(150 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.9 g
Uric acid285 mg
Cholesterol107 mg
Complete sugar28 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 Haddock fillet (each about 150 grams)
1 lemon
salt
peppers
3 small Braised Cucumbers (each about 230 grams)
2 scallions
1 bunch Dill
1 tablespoon olive oil
1 bay leaf
2 teaspoons Mustard
70 milliliters Vegetable broth
150 grams Yogurt (low-fat)
How healthy are the main ingredients?
DillMustardolive oillemonsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Fine grater, 1 Small knife, 1 Citrus juicer, 1 Peeler, 1 Large knife, 1 Teaspoon, 1 Tablespoon, 1 Non-stick pan, 1 Wooden spoon, 1 Casserole dish, 1 Measuring cups, 1 Aluminum foil, 1 Small bowl, 1 Whisk, 1 Paper towel

Preparation steps

1.
Steamed Fish preparation step 1

Rinse fish and pat dry with paper towels.

2.
Steamed Fish preparation step 2

Rinse lemon in hot water, wipe dry and grate half of the zest finely. Cut lemon in half and squeeze out the juice.

3.
Steamed Fish preparation step 3

Drizzle fish fillets with half the lemon juice. Season with salt and pepper.

4.
Steamed Fish preparation step 4

Peel cucumbers and halve lengthwise. Remove the seeds with a spoon and cut the flesh into 1 cm (approximately 1/2-inch) slices.

5.
Steamed Fish preparation step 5

Rinse scallions, shake dry and cut into thin rings.

6.
Steamed Fish preparation step 6

Rinse dill, shake dry, pluck off the fronds and chop finely.

7.
Steamed Fish preparation step 7

Heat oil in a non-stick pan. Sauté onions and cucumbers for about 1 minute while stirring. Season with salt and pepper. Stir in bay leaf, 1 teaspoon mustard and remaining lemon juice. Transfer mixture to a baking dish.

8.
Steamed Fish preparation step 8

Arrange fish on top of vegetables, sprinkle with half of the dill and pour in broth.

9.
Steamed Fish preparation step 9

Cover the dish with aluminum foil and bake in preheated oven at 180°C (fan 160°C, gas: mark 2-3)(approximately 350°F) for about 35 minutes.

10.
Steamed Fish preparation step 10

Meanwhile, stir the yogurt in a small bowl with remaining dill and mustard and grated lemon zest. Season with salt and pepper. Top fish with cucumber-yogurt sauce and serve.