Guild-Free Delicacy

Steamed Fish Fillet

on a Bed of Vegetables
5
Average: 5 (6 votes)
(6 votes)
Steamed Fish Fillet

Steamed Fish Fillet - Quick indulgence with low calories

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
100
calories
Calories

Healthy, because

Even smarter

Nutritional values

Eat well and consume less fat and calories than a cup of yogurt, for example - how does that work? Very simple: with lean, protein-rich fish fillets and crunchy vegetables. There is even 1 portion of natural rice as a filling for the side dish!

Fennel is healthy, but not everyone's cup of tea. If you don't like the intense anise-like taste, simply use zucchini instead of the tuber vegetables and add the strips to the carrots only after half the cooking time.

1 serving contains
(Percentage of daily recommendation)
Calorie100 kcal(5 %)
Protein13 g(13 %)
Fat2 g(2 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A1.5 mg(188 %)
Vitamin D0 μg(0 %)
Vitamin E6.4 mg(53 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin0.9 mg(8 %)
Vitamin B₆0.1 mg(7 %)
Folate57 μg(19 %)
Pantothenic acid0.3 mg(5 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C4 mg(4 %)
Potassium355 mg(9 %)
Calcium136 mg(14 %)
Magnesium3 mg(1 %)
Iron3.2 mg(21 %)
Iodine14 μg(7 %)
Zinc0.5 mg(6 %)
Saturated fatty acids1.5 g
Uric acid28 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
1
1
1
small Carrot
3 tablespoons
3 ounces
Catfish fillet (preferably organic)
2 sprigs
smooth Parsley
½
small Lime
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Tablespoon, 1 Non-stick pan (with lid), 1 Wooden spoon, 1 Large knife, 1 Citrus juicer, 1 Offset spatula (or spatula)

Preparation steps

1.
Steamed Fish Fillet preparation step 1

Peel shallot and chop finely.

2.
Steamed Fish Fillet preparation step 2

Trim and rinse fennel and carrot. Peel the carrot. Cut both into small matchsticks.

3.
Steamed Fish Fillet preparation step 3

Heat the broth in a non-stick pan. Add shallot, fennel and carrot and cook about 3 minutes. Season to taste with salt and pepper.

4.
Steamed Fish Fillet preparation step 4

Rinse fish fillets, pat dry, and place in the pan with the broth. Cover and cook for 8-10 minutes on low heat.

5.
Steamed Fish Fillet preparation step 5

Meanwhile, rinse parsley, shake dry, pluck leaves and chop finely with a large knife.

6.
Steamed Fish Fillet preparation step 6

Squeeze the half lime and sprinkle the juice over the fish. Season with salt and pepper to taste. Sprinkle with parsley and serve.