Zucchini-Wrapped Catfish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 469 cal. | (22 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 43.9 μg | (73 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 16.9 μg | (38 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 1,513 mg | (38 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 153 mg | (51 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 242 mg | |||
| Cholesterol | 239 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 400 grams waxy potatoes
- salt
- freshly ground peppers
- 1 tsp noble sweet paprika
- 100 milliliters dry white wine
- 4 Zucchini (150 grams or 1/3 pound)
- 4 Catfish (150 grams or 1/3 pound)
- 2 Tbsps vegetable oil
- 20 grams butter
- ½ bunch parsley
Preparation steps
Rinse, peel and dice potatoes.
Melt butter in a pan. Sauté potatoes with salt, pepper and paprika. Deglaze with white wine. Simmer over medium heat for 10-15 minutes, until potatoes are cooked.
Meanwhile, rinse zucchinis and thinly slice (lengthwise) with a mandoline slicer. Heat 1 tablespoon oil in a pan and fry zucchini, 1 minute per side, until golden brown. Remove, drain on paper towels and season with salts.
Rinse parsley, shake dry and pluck off leaves.
Rinse fish, pat dry and season both sides with salt and pepper. Add remaining oil, butter and parsley leaves to a roasting pan. Cook fish on both sides for 2-4 minutes.
Wrap cooked fish with zucchini and parsley leaves. Plate with potatoes and pour over white wine reduction. Serve immediately.
