White Fish with Citrus and Capers
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(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
390
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 32.9 g | (110 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 5.1 μg | (9 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 19.5 mg | (163 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 220 μg | (73 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16.9 μg | (38 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,770 mg | (44 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 68 μg | (34 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 502 mg | |||
| Cholesterol | 66 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Cut the tips (approx. 1/3) off the artichokes and remove the hard leaves, the stem and the bottom of the heart. Remove the fibre. Drizzle the artichokes with the lemon juice. Cook them in salt water for around 10 min. Drain, leave to cool, and slice.
2.
Season the fish and then fry in hot oil until golden brown. Reduce the heat and leave to cook until firm yet slightly springy to the touch.
3.
Heat some oil in another pan and fry the artichoke hearts. Season the lemon slices and the capers with salt and ground black pepper and arrange with the fish on preheated plates.
4.
Melt the butter in a pot and drizzle over the fish. Add the artichokes and serve immediately.
