Crusted White Fish with Vegetables

Name: Crusted White Fish with Vegetables
Total time: 45 min
Yield: 4
Ingredients: 2 Leeks (cut into rings); 1 clove garlic cloves (sliced); 1 pc fresh ginger (the size of a walnut, chopped); 3 Tbsps sesame oil; 3 Tbsps Lime juice; 0.5 tsp sugar; 21 ozs Fish (e. g. redfish); 0.5 bunch parsley (chopped); 0.5 bunch Basil (chopped); 4 sprigs cilantro (chopped); 0.5 tsp dried chili peppers (finely chopped or crushed); 0.667 cup white wine; 16 cherry Tomatoes

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Health Score:

81 / 100

Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

ready in 45 min.

Ready in

Calories:

338

calories

Calories

How many calories can I eat?

Healthy, because

Even smarter

Nutritional values

Fish are an excellent source of protein because they are lean and they also contain healthy fats and other elements that we don't often get from other food sources. In combination with the vegetables and carbs, this makes for a very well rounded meal that is full of nutrients.

Serve this with some whole wheat bread, rice, or potatoes on the side for more fiber and satiating carbs.

1 serving contains
(Percentage of daily recommendation)

Calorie	338 cal.	(16 %)
Protein	35 g	(36 %)
Fat	12 g	(10 %)
Carbohydrates	16 g	(11 %)
Sugar added	1 g	(4 %)
Roughage	7.3 g	(24 %)

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more nutritional values

Vitamin A	0.5 mg	(63 %)
Vitamin D	0 μg	(0 %)
Vitamin E	5.2 mg	(43 %)
Vitamin K	103.6 μg	(173 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.9 mg	(82 %)
Niacin	13.4 mg	(112 %)
Vitamin B₆	1.1 mg	(79 %)
Folate	256 μg	(85 %)
Pantothenic acid	1.2 mg	(20 %)
Biotin	15.7 μg	(35 %)
Vitamin B₁₂	3.8 μg	(127 %)
Vitamin C	103 mg	(108 %)
Potassium	1,782 mg	(45 %)
Calcium	128 mg	(13 %)
Magnesium	102 mg	(34 %)
Iron	2.9 mg	(19 %)
Iodine	113 μg	(57 %)
Zinc	0.8 mg	(10 %)
Saturated fatty acids	2.3 g
Uric acid	133 mg
Cholesterol	88 mg
Complete sugar	16 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 2 Leeks (cut into rings); 1 clove garlic cloves (sliced); 1 pc fresh ginger (the size of a walnut, chopped); 3 Tbsps sesame oil; 3 Tbsps Lime juice; ½ tsp sugar; 21 ozs Fish (e. g. redfish); ½ bunch parsley (chopped); ½ bunch Basil (chopped); 4 sprigs cilantro (chopped); ½ tsp dried chili peppers (finely chopped or crushed); ⅔ cup white wine; 16 cherry Tomatoes

How healthy are the main ingredients?

ginger sesame oil parsley Basil garlic clove sugar

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Preparation

Kitchen utensils

1 Small pot, 2 Bowls, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Hand mixer, 1 deep bowl, 4 small molds (5 oz.)

Preparation steps

Preheat the oven to 400°F.

Blanch the leeks in boiling, salted water for 1 minute. Drain, rinse in cold water and transfer to an oven-proof dish.

Mix together the leeks, garlic, ginger, 2 tbsp sesame oil, 2 tbsp lime juice, sugar, salt and ground black pepper.

Mix the herbs with the chilli, the remaining oil and lime juice, salt and ground black pepper. Spread the herb mixture on the fish fillets, place on top of the leeks and add the white wine and the cherry tomatoes.

Bake for about 15 minutes until the fish is firm to the touch.

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