White Fish Fillet with Favas

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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
465
calories
Calories
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie465 cal.(22 %)
Protein53 g(54 %)
Fat13 g(11 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage8.1 g(27 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A0.1 mg(13 %)
Vitamin D2.6 μg(13 %)
Vitamin E4.2 mg(35 %)
Vitamin K5.5 μg(9 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.5 mg(45 %)
Niacin19.5 mg(163 %)
Vitamin B₆0.9 mg(64 %)
Folate125 μg(42 %)
Pantothenic acid1.4 mg(23 %)
Biotin13.9 μg(31 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C108 mg(114 %)
Potassium1,650 mg(41 %)
Calcium141 mg(14 %)
Magnesium154 mg(51 %)
Iron5.7 mg(38 %)
Iodine465 μg(233 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2 g
Uric acid329 mg
Cholesterol68 mg
Complete sugar13 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
4 cups fresh Broad bean
4 Cod
0.333 cup olive oil
1 bunch Chervil
3 preserved lemons (cut into wedges)
salt
freshly ground peppers
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olive oillemonsalt
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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.
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