White Fish Bake with Olives
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
329
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 18.5 μg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,358 mg | (34 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 344 μg | (172 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Preheat the oven to 180°C, 374 F, gas 5.
2.
Thoroughly wash and slice the potatoes. Place in a heat resistant baking dish.
3.
Pour the vegetable broth over the top. Season with salt and pepper. Bake in the oven for approximately 15 minutes.
4.
Peel and finely chop the onion.
5.
Rinse the fillets, pat dry and chop into pieces.
6.
Remove the dish from the oven. Turn the potatoes. Add the onion, tomatoes, fish and olives. Season with salt and pepper. Drizzle with the lemon juice and olive oil.
7.
Continue cooking for another 15 minutes (add a little broth if necessary). Garnish with parsley and serve.
