Baked Fish Fillet

منى جاب اللهKokk

Ingredienser

• Fiskefilet
  1 kilogram
• Potatoes
  5 pieces
• Salt
  0
• Pepper
  0
• Kumin
  1 teaspoon
• Crushed garlic clove
  1 clove
• Sitronzest
  0
• Sitronjuice
  1
• Red pepper powder
  1 teaspoon
• Tørket Koriander
  1 tablespoon
• Olje
  1 tablespoon
• Tomato, chopped
  1 piece
• Green onion, chopped
  1 piece
• Lemon, sliced
  1 piece
• Maisenna
  250 grams
• Vegetable oil for frying
  1 cup

Trinn

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.

   Nødvendig utstyr:

   Stekepanne

   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.

   Nødvendig utstyr:

   Stekebrett

   5 min
4. 4

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

   Nødvendig utstyr:

   Ovn

   10 min

Ernæringsfakta

Næringsinnhold i ingredienser (per 100g)

Fiskefiletper 100g

Energi206 kcal

Protein22 g

Total fett12 g

Mettede fettsyrer3 g

Enenumettede fettsyrer5 g

Flerumettede fettsyrer2 g

Kolesterol60 mg

Omega-3 fettsyrer1 g

Omega-6 fettsyrer0.5 g

Vitamin A50 µg

Vitamin B1 (Tiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantotensyre)0.5 mg

Vitamin B60.5 mg

Saltper 100g

Aske100 g

Pepperper 100g

Energi20 kcal

Protein1 g

Total fett0.2 g

Karbohydrat4.7 g

Sukkerarter totalt2 g

Kostfiber1.5 g

Vitamin C143.7 mg

Capsaicin250 mg

Kuminper 100g

Energi375 kcal

Protein18 g

Total fett22 g

Karbohydrat44 g

Kostfiber11 g

Sukkerarter totalt2.2 g

Sitronzestper 100g

Energi30 kcal

Protein1 g

Total fett0.3 g

Karbohydrat10 g

Kostfiber3 g

Sukkerarter totalt2 g

Sitronjuiceper 100g

Energi20 kcal

Protein0.1 g

Karbohydrat5 g

Sukkerarter totalt1 g

Vann94 g

Tørket Korianderper 100g

Energi298 kcal

Protein12.4 g

Total fett15.6 g

Karbohydrat55 g

Kostfiber41.9 g

Sukkerarter totalt0.6 g

Oljeper 100g

Energi884 kcal

Total fett100 g

Maisennaper 100g

Energi381 kcal

Protein0.3 g

Total fett0.1 g

Karbohydrat91.6 g

Kostfiber0.9 g

Sukkerarter totalt0.3 g

* Næringsinnholdet er omtrentlig, og beregningen kan påvirkes av ingredienstype samt dyrkings-, lagrings- og tilberedningsmetode.

Diettegenskaper og tagger