Baked Catfish Fillets
(1 vote)
(1 vote)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
313
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 313 cal. | (15 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 4.2 μg | (7 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 12.1 mg | (101 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 938 mg | (23 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 103 μg | (52 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 21 mg | |||
| Cholesterol | 221 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 fish fillets (wolffish, catfish)
- 1 Tbsp clarified butter
- 2 Tbsps lemon juice
- 1 bunch Cress
- 2 bunches scallions
- 8 Cherry tomatoes
- 1 Tbsp butter
- 2 eggs
- 2 Tbsps Whipped cream
- 2 Tbsps Caraway
- salt
- peppers
Preparation steps
1.
Rinse the scallions, remove the root and cut into slices. Rinse and halve the cherry tomatoes.
2.
Rinse the fillets, sprinkle with lemon juice and season with salt and pepper. Whisk together the eggs and cream and season with salt. Heat the clarified butter in a ovenproof skillet, saute the fish on one side, pour in the eggs, sprinkle with caraway seeds and bake in an oven preheated to 160°C (approximately 325°F) until the eggs puff up. Saute the scallions with the cherry tomatoes in butter. Spoon the scallions onto a plate as a bed, place the fish fillets on top and garnish with the tomatoes and watercress.
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