Stuffed White Fish Bake
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
393
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 9.4 μg | (47 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 6.8 μg | (11 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.5 mg | (113 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 10.7 μg | (357 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 806 mg | (20 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 219 μg | (110 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 295 mg | |||
| Cholesterol | 332 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Discard any opened mussels and fry the onion and garlic in 2 tbsp hot oil. Deglaze with the wine and add the mussels. Cover and steam for around 5 minutes until the mussels open. Discard any closed ones.
2.
Remove the mussels from the broth and leave to cool slightly. Remove the meat from the shells and chop. Sieve the broth, retain it and season with salt and ground black pepper.
3.
Chop the bread in a food processor and mix with the egg yolk, onions from the broth, mustard and butter and season with salt and ground black pepper.
4.
Heat the oven to 160°C (140°C in a fan oven), 325°F, gas 3 and grease a baking tin with oil.
5.
Place one fish fillet on the work surface skin-side down and season with salt and ground black pepper. Top with the breadcrumb mixture, the prawns and the mussels. Place the second fish fillet on top, skin-side up, and tie together with kitchen twine.
6.
Place the tomatoes in the prepared baking tin, season with salt and ground black pepper and place the fish on top. Drizzle with the remaining oil, season with salt and ground black pepper and add the mussel broth. Bake for 25-30 minutes.
