White Fish Fillet with Favas
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
465
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 465 cal. | (22 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 5.5 μg | (9 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.5 mg | (163 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 108 mg | (114 %) | ||
| Potassium | 1,650 mg | (41 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 465 μg | (233 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 329 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Shell the broad beans and cook them in lightly salted water for 8 minutes. Refresh them in iced water and then drain, and remove the green skin covering each bean.
2.
Heat approx. 50 ml of the olive oil in a pan. Place the cod steaks skin side down and cook them for 10 minutes over a medium heat, turning them halfway through the coo king time. Season with salt and pepper.
3.
While the fish is cooking, put the broad beans and the lemon quarters in a frying pan and season. Pour on the remaining olive oil and reheat over a very low heat.
4.
Wash and dry the chervil.
5.
Place a cod steak on each plate and add the broad beans and lemon. Decorate with sprigs of chervil. Serve immediately.
