Fish on Vegetable Quinoa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 579 cal. | (28 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.7 mg | (81 %) | ||
| Vitamin K | 26.9 μg | (45 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 144 μg | (48 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 142 mg | (149 %) | ||
| Potassium | 1,420 mg | (36 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 184 mg | (61 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 120 μg | (60 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 150 grams Quinoa
- 200 grams Cherry tomatoes
- 1 Zucchini
- 1 onion
- 1 garlic clove
- 4 Tbsps olive oil
- 40 grams Pine nuts
- 450 milliliters Vegetable broth
- 1 generous pinch Saffron (ground)
- salt
- freshly ground peppers
- 2 Bell pepper (Red and yellow)
- 200 grams black Olives
- 1 Tbsp white balsamic vinegar
- 2 Tbsps scallions
- 700 grams fish fillets (such as barramundi)
Preparation steps
Rinse quinoa in a sieve with cold water and drain well. Trim, rinse and halve the tomatoes. Trim the zucchini, rinse and cut into small pins. Peel the onion and garlic and finely dice both. Sauté zucchini with onion and garlic in a hot pot in 1 tablespoon oil until translucent. Add the pine nuts and cook briefly. Deglaze with the broth. Add the saffron, the tomatoes and quinoa, season with add salt and pepper, cover and let simmer gently for 10 minutes. Then open about 10 minutes to finish cooking.
Rinse the peppers, halve, peel, remove seeds and ribs and cut into fine strips. Pit the olives and cut into fine strips. Mix with the balsamic vinegar, 2 tablespoons oil and chives, season with salt and pepper and set aside about half for garnish. Puree the rest.
Rinse the barramundi, pat dry and cut into 4 equal pieces. Season with salt and pepper and cook on the skin side in a hot, non-stick pan in the remaining oil until golden brown, about 5 minutes. Then turn over and cook on low heat just until done.
Distribute saffron quinoa on plates, place the fish on top and spread the puree. Serve garnished with the pepper-olive mixture.
