Fish with Mediterranean Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 25.3 μg | (42 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 9.8 mg | (82 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 888 mg | (22 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 85 μg | (43 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 81 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 Eggplant
- 1 Tbsp black Mustard seed
- 1 onion
- 1 small red chili pepper
- 2 Tomatoes
- 6 Tbsps olive oil
- salt
- peppers
- 500 grams fixed fleshy fish fillets (red snapper, redfish, cod)
- juice of lemons
- 250 grams Yogurt (0.1% fat)
- 2 Tbsps freshly chopped parsley
Preparation steps
Rinse the eggplant and dice into small pieces. Laying for 10 minutes in cold salted water. Toast the mustard seeds in a hot, ungreased frying pan until they crackle. Remove and cool on a plate.
Peel the onion and finely chop. Rinse the chile, remove seeds and ribs and finely dice. Blanch the tomatoes in hot water, peel, remove seeds and cut into small cubes.
Drain the eggplant cubes and dry with kitchen towels. Heat 2 tablespoons of olive oil in a pan and saute the onion, chile, tomato and eggplant cubes while stirring. Pour in 50 ml of water (approximately 1/4 cup) into the pan and cook with the lid closed for about 10 minutes. Simmer. Season with salt and pepper.
Meanwhile, rinse the fish fillets under running cold water and pat dry with paper towels. Season with lemon juice, salt and pepper. Heat the remaining oil in another frying pan and cook the fish fillets on both sides for 8 to 10 minutes. Remove the pan from the heat. Remove the stewed vegetables from the pan and mix with yogurt and mustard seeds. Season to taste.
Arrange the fish fillets on 4 plates and cover with the yogurt vegetables. Sprinkle with freshly chopped herbs.
