Fish with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 378 cal. | (18 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 55.2 μg | (92 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 174 μg | (58 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 20.1 μg | (45 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 151 mg | (159 %) | ||
| Potassium | 1,140 mg | (29 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 245 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 2 yellow Bell pepper
- 300 grams green Beans
- 3 Tomatoes
- 1 onion
- 1 garlic clove
- 300 grams Salmon
- 300 grams redfish fillet
- ½ lemon (squeeze of juice)
- 3 Tbsps olive oil
- 2 sm cans Saffron
- salt
- freshly ground peppers
- 125 milliliters dry white wine
- 125 milliliters fish stock (canned)
- 1 bay leaf
- parsley (for garnish)
Preparation steps
Trim peppers, rinse, cut in half, remove seeds and ribs and cut into strips. Rinse and peel zucchini, beans and tomatoes. Cut zucchini into slices, beans in 4 cm (approximately 1 1/2 inches) long pieces. Cut tomatoes into quarters, remove seeds and cut again in half crosswise. Peel onion and garlic, cut onion into cubes, chop garlic finely.
Cut fish fillets into 4 cm (approximately 1 1/2 inches) pieces, season with salt and pepper and sprinkle with lemon juice. Heat oil in a wok and dissolve the saffron in it, add the fish and cook vigorously for 2 minutes. Take fish from the pan and set aside.
In cooking fat sauté onions, garlic and vegetables. Pour in wine and stock, add the bay leaf and season with salt and pepper, cover and braise over medium heat about 7 minutes. Season. Then put fish pieces on the vegetables and cook covered for another 5 minutes.
To serve, arrange the vegetables with fish on plates and garnish with parsley leaves.
