Steamed Fish Fillet with Vegetables
Steamed Fish Fillet with Vegetables - Gentle prepared fish-packet from the oven.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 280 cal. | (13 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 15.1 μg | (25 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.4 mg | (103 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 97 mg | (102 %) | ||
| Potassium | 816 mg | (20 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 498 μg | (249 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 252 mg | |||
| Cholesterol | 74 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 red Bell pepper
- 1 yellow Bell pepper
- 2 shallots
- 1 garlic clove
- 3 Tbsps olive oil
- salt
- peppers
- 4 fish fillets (each about 180 grams, such as cod)
- 80 grams pitted Olives (black and green)
- lemons
Preparation steps
Rinse and halve the peppers, remove seeds and ribs, then cut into strips. Peel the shallots, halve lengthwise and cut into strips. Peel and slice garlic.
Heat 1 tablespoon oil in a pan, then saute shallots, garlic and pepper. Season with salt and pepper. Remove from heat.
Cut out 4 rectangular pieces of parchment paper and drizzle with a little olive oil.
Rinse the fish under cold water, pat dry and season with salt and pepper. Place on the center of the paper and distribute the sautéed vegetables on top. Slice the olives and arrange on top of fish. Squeeze lemon evenly on top and drizzle with 1 tsp olive oil.
Fold the paper over the vegetables and close the ends tightly. Place on a baking sheet and bake in preheated oven at 220°C (approximately 425°F) for about 15-20 minutes. Remove from oven, cut open and serve immediately.
