White Fish Bake with Herbs

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
239
calories
Calories
How many calories can I eat?

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie239 cal.(11 %)
Protein32 g(33 %)
Fat11 g(9 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage0.7 g(2 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A0.1 mg(13 %)
Vitamin D4 μg(20 %)
Vitamin E3.3 mg(28 %)
Vitamin K6.3 μg(11 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.4 mg(29 %)
Folate33 μg(11 %)
Pantothenic acid0.6 mg(10 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂4.1 μg(137 %)
Vitamin C6 mg(6 %)
Potassium573 mg(14 %)
Calcium79 mg(8 %)
Magnesium74 mg(25 %)
Iron1.7 mg(11 %)
Iodine55 μg(28 %)
Zinc1.2 mg(15 %)
Saturated fatty acids3.3 g
Uric acid281 mg
Cholesterol69 mg
Complete sugar1 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
butter (for the dish)
28 ozs Monkfish (skinned, ready-to-cook, cut into 4 equal portions)
1 Tbsp lemon juice
1 sprig Sage
5 sprigs thyme
2 sprigs oregano
2 sprigs Basil
0.333 cup black Olives (pitted)
1 onion (quartered)
2 garlic cloves (quartered)
2 Tbsps olive oil
⅔ cup fish stock
How healthy are the main ingredients?
Oliveolive oilthymeoreganoBasilSage
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Preparation steps

1.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6 and grease a baking dish with butter.
2.
Season the fish with salt, ground black pepper and lemon juice.
3.
Place the fish, herbs, olives, onion and garlic in the prepared baking dish. Drizzle with the oil, add the stock and bake for around 30 min. Goes well with fried potatoes and spinach.
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