Steamed Fish with Vegetables
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
355
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 355 cal. | (17 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 87.3 μg | (146 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 15.6 mg | (130 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,688 mg | (42 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 149 μg | (75 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 145 mg | |||
| Cholesterol | 120 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams thick fish fillets (such as cod, haddock)
- salt
- freshly ground peppers
- 2 Tbsps lemon juice
- 300 grams carrots
- 200 grams Celery
- 2 stalks Leeks
- 4 shallots
- 2 garlic cloves
- 2 Tbsps olive oil
- 2 bay leaves
- 200 milliliters dry white wine
- thyme
Preparation steps
1.
Rinse and pat dry fish fillet, divide into 4 serving pieces, season with salt and pepper and sprinkle with lemon juice.
2.
Rinse, peel and chop carrots as needed. Rinse celery and leeks and cut into slices or strips. Peel shallots and cut lengthwise into thin wedges.
3.
Peel garlic and cut into thin slices.
4.
Heat oil in a roasting pan. Saute carrots and celery for a few minutes, stirring. Add leeks, shallots and garlic and saute for 2 minutes. Season with salt and pepper, add bay leaves and wine, bring to a boil. Simmer, covered, for about 10 minutes.
5.
Arrange fish on vegetables and cook, covered, for about 10 minutes. Sprinkle with thyme and serve.
