Fish Fillet with Roasted Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 286 cal. | (14 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 14.2 μg | (24 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 20.5 μg | (46 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 840 mg | (21 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 402 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 4 redfish fillet
- 2 Tomatoes
- 1 red bell pepper paprika
- 1 small Eggplant
- 1 small Zucchini
- ½ bunch Fresh herbs (Parsley and basil)
- 3 Tbsps olive oil
- 30 grams breadcrumbs
- salt
- peppers
- Basil (for garnish)
Preparation steps
Rinse the vegetables. Cut eggplant into cubes, season with salt and let sit. Halve bell pepper, remove seeds and ribs and cut into fine strips. Cut out stem of tomato and cut tomato into slices. Slice zucchini in half lengthwise and cut into thin slices. Rinse the eggplant cubes under running water and pat dry with paper towel.
Rinse the herbs, shake dry and finely chop. Heat 1 tablespoon oil in a nonstick, ovenproof frying pan and cook the eggplant cubes, while stirring, for about 5 minutes. Add the rest of the vegetables, cook for another 3-5 minutes, season with salt and pepper and remove from the pan. Heat 1 tablespoon oil in another pan and pan-fry the fish fillets for 2-3 minutes on each side. Spread the vegetables on top of the fillets. Mix bread crumbs with the remaining oil and the herbs, spread over the vegetables and gratinate in preheated oven at 180°C (approximately 360°F) convection for about 10-12 minutes. Garnish with basil and serve on warmed plates.
