White Fish with Citrus and Capers

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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
390
calories
Calories
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie390 cal.(19 %)
Protein37 g(38 %)
Fat22 g(19 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage32.9 g(110 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A0.2 mg(25 %)
Vitamin D7.5 μg(38 %)
Vitamin E3.2 mg(27 %)
Vitamin K5.1 μg(9 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.2 mg(18 %)
Niacin19.5 mg(163 %)
Vitamin B₆0.9 mg(64 %)
Folate220 μg(73 %)
Pantothenic acid1.4 mg(23 %)
Biotin16.9 μg(38 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C38 mg(40 %)
Potassium1,770 mg(44 %)
Calcium188 mg(19 %)
Magnesium129 mg(43 %)
Iron5.5 mg(37 %)
Iodine68 μg(34 %)
Zinc2.1 mg(26 %)
Saturated fatty acids9.2 g
Uric acid502 mg
Cholesterol66 mg
Complete sugar9 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
4 Artichoke
2 unwaxed lemons (one juiced, one sliced)
21 ozs Halibut (skinned, ready to cook)
olive oil
2 Tbsps Caper
¼ cup butter
How healthy are the main ingredients?
Artichokelemonolive oil
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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.
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