Flounder with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 9 μg | (45 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 358.9 μg | (598 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 25.9 mg | (216 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 5.1 mg | (85 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 197 mg | (207 %) | ||
| Potassium | 1,559 mg | (39 %) | ||
| Calcium | 304 mg | (30 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 190 μg | (95 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 443 mg | |||
| Cholesterol | 189 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 800 grams fresh Broccoli
- 60 grams dried Tomatoes (in oil)
- 50 grams Pine nuts
- 8 small Plaice fillet (each about 60 grams)
- 1 Tbsp lemon juice
- salt
- peppers
Preparation steps
Bring a pot of salted water to a boil. Rinse the broccoli and divide into florets. Cook for about 5 minutes until al dente, then drain, rinse with cold water and set aside.
Drain the tomatoes (collecting the oil) and cut into strips.
Chop the pine nuts coarsely and spread on a plate. Rinse the fish fillets, pat dry and season with lemon juice, salt and pepper. Turn the fish in the pine nuts on both sides and press into place.
Heat about 1 tablespoon of the tomato oil in a pan. Add the broccoli and sauté for about 3 minutes. Mix in the tomatoes and season with salt and pepper. Remove from the pan and keep warm.
Add another 2 tablespoons of oil to the pan and sear the fish fillets on both sides for about 3 minutes.
Arrange 2 fish fillets on each plate and serve with the broccoli.
