Steamed Turbot with Vegetables
(Percentage of daily recommendation)
| Calorie | 289 cal. | (14 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 45 μg | (15 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 2.9 μg | (97 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 959 mg | (24 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 246 mg | |||
| Cholesterol | 45 mg |
Ingredients
- Ingredients
- 2 carrots
- 1 shallot
- 4 garlic cloves
- 2 Tomatoes
- 1 small Zucchini (150 grams)
- 4 Tbsps olive oil
- 2 stalks parsley
- 2 lemons
- 4 turbot fillet (each about 180 grams)
- Sea salt
- peppers
- Ingredients
- Parchment paper
Preparation steps
Rinse, trim and peel the vegetables. Finely dice the carrots, shallot and garlic. Halve the tomatoes, remove the seeds and dice. Slice the zucchini.
Heat oil in a pan. Sauté the carrot, shallot, garlic and zucchini over medium heat for 2 minutes, then add the tomatoes.
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.
Add the lemon juice and parsley to the vegetables.
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.
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.