Baked Fish Fillet

منى جاب اللهChef

Ingrediënten

• Visfilet
  1 kilogram
• Potatoes
  5 pieces
• Zout
  0
• Peper
  0
• Komijn
  1 teaspoon
• Crushed garlic clove
  1 clove
• Citroenschil
  0
• Citroensap
  1
• Red pepper powder
  1 teaspoon
• Gedroogde Koriander
  1 tablespoon
• Olie
  1 tablespoon
• Tomato, chopped
  1 piece
• Green onion, chopped
  1 piece
• Lemon, sliced
  1 piece
• Maïzena
  250 grams
• Vegetable oil for frying
  1 cup

Stappen

1. 1

   Season the fish fillet with salt, pepper, garlic, lemon zest, juice of half a lemon, pepper, coriander, and oil, then sprinkle cornstarch on top.

   5 min
2. 2

   Fry the seasoned fillet pieces in oil until cooked.

   Benodigde hulpmiddelen:

   Koekenpan

   5 min
3. 3

   Slice the potatoes into rounds and fry them halfway, then place the potatoes in a baking sheet followed by the fish, squeeze the remaining lemon, and distribute the slices of tomato, lemon, and green onion.

   Benodigde hulpmiddelen:

   Bakplaat

   5 min
4. 4

   Cover the baking sheet with aluminum foil and place it in the oven at 180 degrees for ten minutes.

   Benodigde hulpmiddelen:

   Oven

   10 min

Voedingsfeiten

Ingredients Nutritional Facts (per 100g)

Visfiletper 100g

Energy206 kcal

Protein22 g

Total Fat12 g

Saturated Fat3 g

Monounsaturated Fat5 g

Polyunsaturated Fat2 g

Cholesterol60 mg

Omega-3 Fatty Acids1 g

Omega-6 Fatty Acids0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothenic Acid)0.5 mg

Vitamin B60.5 mg

Zoutper 100g

Ash100 g

Peperper 100g

Energy20 kcal

Protein1 g

Total Fat0.2 g

Carbohydrate4.7 g

Total Sugars2 g

Dietary Fiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Komijnper 100g

Energy375 kcal

Protein18 g

Total Fat22 g

Carbohydrate44 g

Dietary Fiber11 g

Total Sugars2.2 g

Citroenschilper 100g

Energy30 kcal

Protein1 g

Total Fat0.3 g

Carbohydrate10 g

Dietary Fiber3 g

Total Sugars2 g

Citroensapper 100g

Energy20 kcal

Protein0.1 g

Carbohydrate5 g

Total Sugars1 g

Water94 g

Gedroogde Korianderper 100g

Energy298 kcal

Protein12.4 g

Total Fat15.6 g

Carbohydrate55 g

Dietary Fiber41.9 g

Total Sugars0.6 g

Olieper 100g

Energy884 kcal

Total Fat100 g

Maïzenaper 100g

Energy381 kcal

Protein0.3 g

Total Fat0.1 g

Carbohydrate91.6 g

Dietary Fiber0.9 g

Total Sugars0.3 g

* Voedingswaarden zijn bij benadering en de berekening kan worden beïnvloed door het type ingrediënt en de teelt-, opslag- en kookmethoden.

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