Steamed Turbot with Vegetables

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Steamed Turbot with Vegetables

Steamed Turbot with Vegetables - Gently cooked fish with a crunchy garnish.

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Health Score:
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
289
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie289 kcal(14 %)
Protein32 g(33 %)
Fat14 g(12 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage2.9 g(10 %)
Vitamin A0.9 mg(113 %)
Vitamin D3.6 μg(18 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.9 mg(99 %)
Vitamin B₆0.7 mg(50 %)
Folate45 μg(15 %)
Pantothenic acid1.2 mg(20 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂2.9 μg(97 %)
Vitamin C33 mg(35 %)
Potassium959 mg(24 %)
Calcium63 mg(6 %)
Magnesium109 mg(36 %)
Iron1.9 mg(13 %)
Iodine32 μg(16 %)
Zinc1.1 mg(14 %)
Saturated fatty acids2 g
Uric acid246 mg
Cholesterol45 mg

Ingredients

for
4
Ingredients
2 carrots
1 shallot
4 garlic
2 tomatoes
1 small zucchini (150 grams)
4 tablespoons olive oil
2 stalks parsley
2 lemons
4 turbot fillet (each about 180 grams)
Sea salt
peppers
Ingredients
Parchment paper
How healthy are the main ingredients?
olive oilcarrotshallotgarlictomatozucchini

Preparation steps

1.

Rinse, trim and peel the vegetables. Finely dice the carrots, shallot and garlic. Halve the tomatoes, remove the seeds and dice. Slice the zucchini.

2.

Heat oil in a pan. Sauté the carrot, shallot, garlic and zucchini over medium heat for 2 minutes, then add the tomatoes.

3.

Rinse the parsley, shake dry and chop the leaves. Rinse the lemons with hot water, pat dry, slice one and squeeze the juice from the other.

4.

Add the lemon juice and parsley to the vegetables.

5.

Rinse the fish with cold water, pat dry and season with salt and pepper. Place each piece of fish on a large piece of parchment paper and twist the ends like candy.

6.

Divide the vegetables with the sauce on the fish packets, cover with lemon slices and place on a baking sheet. Bake in an oven preheated to 200°C (approximately 400°F) (fan oven 180°C (approximately 350°F); gas mark 3) and cook 20-25 minutes. Remove from the oven and serve.