White Fish Fillet
White Fish Fillet - An exotic and colorful dish that's quick to prepare
Healthy, because
Even smarter
Nutritional values
This fish meal protects the body's cells from free radicals, because one portion covers the daily requirement of vitamin E 100%.
Pangasius fillet is especially popular with children because it has hardly any bones and does not taste as intense. However, if you attach great importance to iodine and omega-3 fatty acids, it is better to use sea fish instead!
(Percentage of daily recommendation)
| Calorie | 391 cal. | (19 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 12 mg | (100 %) | ||
| Vitamin K | 35.8 μg | (60 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 14.8 μg | (33 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,121 mg | (28 %) | ||
| Calcium | 254 mg | (25 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 326 mg | |||
| Cholesterol | 111 mg | |||
| Complete sugar | 9 g |
Ingredients
Kitchen utensils
Preparation steps
Peel and thinly slice onions.
Heat 1 tablespoon oil in a pot over low heat. Add onions, cover and cook until slightly softened, about 5 minutes.
Meanwhile, rinse apricots in a sieve and cut into wedges.
Add spinach to onions. Cover and cook over low heat until wilted, about 5 minutes.
Rinse catfish fillets and pat dry with paper towels.
In a non-stick pan, toast sunflower seeds over medium heat until light brown. Transfer to a plate to cool.
Heat remaining oil in the non-stick pan over medium heat. Season fish fillets with salt and pepper and fry until firm and opaque, about 2 minutes per side.
Add apricots to the spinach and cook until heated through. Season with salt and pepper, and serve alongside the fish. Sprinkle with sunflower seeds just before serving.
