Whole Silver Fish

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Whole Silver Fish
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
413
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie413 cal.(20 %)
Protein53 g(54 %)
Fat15 g(13 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage2.6 g(9 %)
Vitamin A0.1 mg(13 %)
Vitamin D4.9 μg(25 %)
Vitamin E5.4 mg(45 %)
Vitamin K24.3 μg(41 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin20.7 mg(173 %)
Vitamin B₆1.1 mg(79 %)
Folate88 μg(29 %)
Pantothenic acid2.5 mg(42 %)
Biotin17.1 μg(38 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C49 mg(52 %)
Potassium1,130 mg(28 %)
Calcium244 mg(24 %)
Magnesium108 mg(36 %)
Iron2.6 mg(17 %)
Iodine151 μg(76 %)
Zinc1.6 mg(20 %)
Saturated fatty acids2.6 g
Uric acid372 mg
Cholesterol172 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
35 ozs Sea bream (cleaned and gutted)
1 large onion (finely sliced)
2 cups roasting potatoes (peeled and sliced into 5mm thick discs)
1 lemon (sliced)
lemons (juiced from one lemon)
2 Tbsps parsley (roughly chopped)
4 salad Tomatoes (sliced)
¼ cup extra-virgin olive oil
1 tsp paprika
salt
peppers
How healthy are the main ingredients?
potatoolive oilparsleyonionlemonlemon

Preparation steps

1.
Pre-heat the oven to 180°C | 350F | gas 4.
2.
Arrange the onion, potato and most of the tomato in the base of a ceramic roasting dish large enough to hold the bream.
3.
Drizzle half of the olive oil on top and then half of the lemon juice and some seasoning.
4.
Sit the bream on top of the vegetables and arrange few lemon slices on top either side of a slice of tomato. Drizzle the remaining olive oil and lemon juice on top. Season again and sprinkle the chopped parsley evenly on top.
5.
Cover the dish with aluminium foil and bake for 25-30 minutes, then remove the foil and cook for a further 10 minutes uncovered.
6.
Remove and allow the fish to sit for a few minutes before serving directly from the dish.

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