Healthy White Fish with Rustic Veg
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
492
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 74 g | (76 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 13 mg | (108 %) | ||
| Vitamin K | 25.7 μg | (43 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 26.3 mg | (219 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.5 μg | (28 %) | ||
| Vitamin B₁₂ | 5.5 μg | (183 %) | ||
| Vitamin C | 112 mg | (118 %) | ||
| Potassium | 1,725 mg | (43 %) | ||
| Calcium | 274 mg | (27 %) | ||
| Magnesium | 215 mg | (72 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 625 μg | (313 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 542 mg | |||
| Cholesterol | 311 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod
- 3 cups raw King prawn
- 2 cloves garlic cloves (minced)
- 2 Zucchini (diced)
- 1 Eggplant (diced)
- 1 onion (finely chopped)
- 2 large Tomatoes (diced)
- 1 large Red pepper (diced)
- ⅜ cup olive oil
- salt
- peppers
Preparation steps
1.
Preheat the oven to 180°C | 350F | gas 4.
2.
Mix all the chopped ingredients together with 5 tablespoons of olive oil making sure all ingredients are coated. Add a little more olive oil if necessary. Season with salt and pepper.
3.
Place into the oven and cook for 20-25 minutes stirring occasionally.
4.
Meanwhile prick the cloves of garlic all over with a fork. Heat the remaining olive oil in a pan and then add the garlic cloves and cook for a couple of minutes.
5.
Add the uncooked prawns and cook until cooked through and pink and tender (usually 3-4 minutes). Reserve until later.
6.
In a large steaming pan add 5cm of salted water and bring to the boil then turn down to a simmer. Place the fish fillets into the steamer section and then place over the bubbling water, taking care not to let the fish come into contact with the water.
7.
Steam for 8-10 minutes until cooked through and tender. Steam for a little longer for larger fillets.
8.
Once the ratatouille is cooked, stir in the cooked king prawns. Serve the fillets of steamed fish on a bed of the ratatouille and prawns.
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