White Fish Bake with Herbs
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
239
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 239 cal. | (11 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.7 g | (2 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 6.3 μg | (11 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 573 mg | (14 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 281 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- butter (for the dish)
- 28 ozs Monkfish (skinned, ready-to-cook, cut into 4 equal portions)
- 1 Tbsp lemon juice
- 1 sprig Sage
- 5 sprigs thyme
- 2 sprigs oregano
- 2 sprigs Basil
- 0.333 cup black Olives (pitted)
- 1 onion (quartered)
- 2 garlic cloves (quartered)
- 2 Tbsps olive oil
- ⅔ cup fish stock
Preparation steps
1.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6 and grease a baking dish with butter.
2.
Season the fish with salt, ground black pepper and lemon juice.
3.
Place the fish, herbs, olives, onion and garlic in the prepared baking dish. Drizzle with the oil, add the stock and bake for around 30 min. Goes well with fried potatoes and spinach.
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