Lemon Fish Fillets with Zucchini
Lemon Fish Fillets with Zucchini - All around healthy: Tender fish fillets with a fruity-fresh aroma.
Healthy, because
Even smarter
Nutritional values
This delicate fish dish has plenty of protein and includes the mineral iodine, which is important for the health of the thyroid gland. The crunchy zucchini also adds valuable potassium.
A portion of brown rice, quinoa, or millet goes very well as a side dish with this tender fish.
(Percentage of daily recommendation)
| Calorie | 240 cal. | (11 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 26 μg | (9 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 2 μg | (4 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 820 mg | (21 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 102 μg | (51 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 25 mg | |||
| Cholesterol | 90 mg |
Ingredients
- Ingredients
- 4 fish fillets (such as cod or tilapia, each 5 oz.)
- 2 Zucchini
- 4 scallions
- 1 lemon
- 4 stalks parsley
- 2 Tbsps olive oil
- salt
- peppers
- 4 ozs dry white wine
Preparation steps
Fish rinse under cold water and pat dry. Rinse, trim and chop the zucchini. Rinse scallions, trim and cut into rings. Rinse lemon in hot water, pat dry and peel zest into strips. Squeeze juice. Rinse the parsley, shake dry and chop the leaves.
Heat 1 tablespoon oil in a pan and sauté scallions and zucchini over medium heat for 2-3 minutes. Season with salt and pepper and simmer briefly over low heat.
Meanwhile, heat remaining oil in another pan and fry fish fillets until golden brown on each side, about 2 minutes. Season fillets with salt and pepper and arrange on the zucchini.
Deglaze fish pan with wine and simmer briefly, then season to taste with lemon juice, lemon zest, salt and pepper. Add the parsley and stir. Drizzle the sauce over the fish and serve from the pan.
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