Steamed Fish Fillet
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.
(Percentage of daily recommendation)
| Calorie | 100 cal. | (5 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 0.9 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 355 mg | (9 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 3 mg | (1 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 shallot
- 1 small Fennel bulb
- 1 small carrot
- 3 Tbsps Vegetable broth
- salt
- peppers
- 3 ozs Catfish (preferably organic)
- 2 stalks smooth parsley
- ½ small Lime
Preparation steps
Peel shallot and chop finely.
Trim and rinse fennel and carrot. Peel the carrot. Cut both into small matchsticks.
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.
Rinse fish fillets, pat dry, and place in the pan with the broth. Cover and cook for 8-10 minutes on low heat.
Meanwhile, rinse parsley, shake dry, pluck leaves and chop finely with a large knife.
Squeeze the half lime and sprinkle the juice over the fish. Season with salt and pepper to taste. Sprinkle with parsley and serve.