White Fish with Herb Topping and Sauce
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
447
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 447 cal. | (21 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 42.9 μg | (72 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.9 mg | (141 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,511 mg | (38 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 464 μg | (232 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 89 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Heat the oven to 190°C (170°C in a fan oven), 375°F, gas 5.
2.
Cook the potatoes in boiling salted water for 25-30 min until tender.
3.
Fry the onion and garlic in 2 tbsp hot oil. Add the tomatoes, season with salt, ground black pepper and simmer for 5 min, uncovered.
4.
Season the fish with salt and ground black pepper. Place the tomato mixture in a greased baking dish and place the fish on top.
5.
Mix together the capers, 3 tbsp parsley, mustard and the remaining oil and spread onto the fish. Cover and bake for around 20 min.
6.
Drain the potatoes and then transfer to a hot pan of melted butter and a tbsp parsley for a few minutes. Arrange the fish, sauce and potatoes on plates and serve.
