White Fish Fillets with Topping
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
471
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 471 cal. | (22 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 30.5 μg | (51 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 19.9 mg | (166 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 19.9 μg | (44 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 1,199 mg | (30 %) | ||
| Calcium | 50 mg | (5 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 145 μg | (73 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 205 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Heat the oven to 240°C (220°C in a fan oven), 475°F, gas 9 and line a baking tray with greaseproof paper.
2.
Season the fish with salt and ground black pepper and fry in hot oil on all sides until golden brown. Remove from the pan and place on the prepared baking tray.
3.
Place the sliced mushrooms on the baking tray around the fish, season with salt and ground black pepper and drizzle with 1-2 tbsp oil.
4.
Fry the shallot in 1 tbsp oil. Add the diced mushrooms and fry for 3-4 minutes until the liquid has evaporated. Remove from the heat and leave to cool.
5.
Mix together the breadcrumbs, egg yolk, mustard, butter, parsley and the shallot-mushroom mixture. Season with salt and ground black pepper and spread the mixture onto the fish.
6.
Bake for around 5 minutes until golden brown. Arrange in a deep dish and serve.
