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EatSmarter exclusive recipe

Steamed Fish Fillet

on a Bed of Vegetables

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Steamed Fish Fillet
100
calories
Calories

Steamed Fish Fillet - Quick indulgence with low calories

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Print
easy
Difficulty
25 min.
Preparation
Nutritions
1 serving contains
Fat2 g
Saturated Fat Acids1.5 g
Protein13 g
Roughage6 g
Sugar added0 g
Calorie100
Carbohydrates/g5
Bread exchange unit0.5
Cholesterol/mg0
Uric acid/mg28
Vitamin A/mg1.5
Vitamin D/μg0
Vitamin E/mg6.4
Vitamin B₁/mg0.1
Vitamin B₂/mg0.1
Niacin/mg0.9
Vitamin B₆/mg0.1
Folate/μg57
Pantothenic acid/mg0.3
Biotin/μg4.3
Vitamin B₁₂/μg0
Vitamin C/mg4
Potassium/mg355
Calcium/mg136
Magnesium/mg3
Iron/mg3.2
Iodine/μg14
Zinc/mg0.5
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 1 serving
1
1
small Fennel bulb (about 100 grams)
1
small Carrot (about 60 grams)
3 tablespoons
70 grams
Catfish fillet (preferably organic cafish)
2 sprigs
smooth Parsley
½
small Lime
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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

Step 1/6
Steamed Fish Fillet preparation step 1

Peel shallot and chop finely.

Step 2/6
Steamed Fish Fillet preparation step 2

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

Step 3/6
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.

Step 4/6
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.

Step 5/6
Steamed Fish Fillet preparation step 5

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

Step 6/6
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. 

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