White Fish Bake with Herbs

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White Fish Bake with Herbs
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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
296
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie296 kcal(14 %)
Protein38.54 g(39 %)
Fat12.51 g(11 %)
Carbohydrates6.05 g(4 %)
Sugar added0 g(0 %)
Roughage1.47 g(5 %)
Vitamin A60.47 mg(7,559 %)
Vitamin D0 μg(0 %)
Vitamin E0.27 mg(2 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.71 mg(106 %)
Vitamin B₆0.64 mg(46 %)
Folate26.07 μg(9 %)
Pantothenic acid0.54 mg(9 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂2.33 μg(78 %)
Vitamin C12.94 mg(14 %)
Potassium1,173.46 mg(29 %)
Calcium69.69 mg(7 %)
Magnesium67.32 mg(22 %)
Iron1.86 mg(12 %)
Iodine0.75 μg(0 %)
Zinc1.25 mg(16 %)
Saturated fatty acids1.2 g
Cholesterol63.89 mg

Ingredients

for
4
Ingredients
butter (for the dish)
28 ounces Monkfish (skinned, ready-to-cook, cut into 4 equal portions)
1 tablespoon 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 (quartered)
2 tablespoons olive oil
cup fish stock
How healthy are the main ingredients?
Oliveolive oilthymeoreganoBasilSage

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.