White Fish Fillet with Favas

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White Fish Fillet with Favas
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
455
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie455 kcal(22 %)
Protein48.78 g(50 %)
Fat20.99 g(18 %)
Carbohydrates19.02 g(13 %)
Sugar added0 g(0 %)
Roughage6.48 g(22 %)
Vitamin A84.41 mg(10,551 %)
Vitamin D2.16 μg(11 %)
Vitamin E1.46 mg(12 %)
Vitamin B₁0.36 mg(36 %)
Vitamin B₂0.29 mg(26 %)
Niacin15.05 mg(125 %)
Vitamin B₆0.58 mg(41 %)
Folate128.9 μg(43 %)
Pantothenic acid0.42 mg(7 %)
Vitamin B₁₂1.89 μg(63 %)
Vitamin C62.07 mg(65 %)
Potassium882.34 mg(22 %)
Calcium112.64 mg(11 %)
Magnesium121.7 mg(41 %)
Iron4.37 mg(29 %)
Zinc1.99 mg(25 %)
Saturated fatty acids2.94 g
Cholesterol99 mg

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
How healthy are the main ingredients?
olive oillemonsalt

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.