Steamed Redfish fillets on bed of vegetables
(Percentage of daily recommendation)
| Calorie | 340 cal. | (16 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.9 g | (26 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 73.4 μg | (122 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 198 μg | (66 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 5.8 μg | (193 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,958 mg | (49 %) | ||
| Calcium | 233 mg | (23 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 396 mg | |||
| Cholesterol | 57 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 300 grams Bok Choy
- salt
- 4 Fennel
- 200 grams shallots
- 250 milliliters Vegetable broth
- 1 sm can Saffron (0.1 grams)
- 4 redfish fillet (150 grams)
- 1 Tbsp Lime juice
- 2 Tbsps olive oil
- 250 grams Cherry tomatoes
- 1 garlic clove
- 5 grams ginger
- cilantro (ground)
- Cumin (ground)
- 80 grams Sour cream
- 80 grams Yogurt (0.1% fat)
- Chili salt
Preparation steps
Rinse bok choy and cut out hard stalks. Separate leaves and cut into smaller pieces, cut stalks into strips. Blanch stalks in boiling salted water for about 1 minute, add leaves and blanch for 1 more minute. Drain and rinse in cold water, drain again.
Rinse fennel and cut into slices. Peel and halve shallots. Bring broth to a boil and add fennel, shallots and saffron, simmer for about 10 minutes on low heat.
Rinse fish fillets, pat dry and sprinkle with lime juice. Oil a steamer basket and arrange fish in it, cook over a broth for about 8-10 minutes.
Rinse and halve tomatoes. Peel garlic and ginger, slice thinly. Combine garlic, ginger, bok choy, tomatoes and 1 tablespoon of oil. Season with salt, ground coriander and cumin powder.
Whisk sour cream with 2 tablespoons of yogurt, add vegetable stock and season with salt.
Arrange vegetables on plates and top with fish. Drizzle with olive oil and season with chili salt. Serve with yogurt sauce.