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Pan-Seared Sea Whitefish with Vegetables

Dinner, done beautifully! A wholesome dish with a vegetable side! Pan-seared sea whitefish with vegetables pairs perfectly with roasted potatoes. It's simple yet original, and the vegetables are chosen with care—the result is a great, balanced dinner!

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Sea whitefish with vegetables in a frying pan
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 30 % 7 g
Fats 35 % 8 g
Carbohydrates 35 % 8 g
127 kcal
GI: 88 / 0 / 13
    1. Peel the potatoes and cut them into medium cubes. Spread them on a baking sheet, drizzle with vegetable oil, season with salt and pepper, and roast in an oven preheated to 400°F (200°C) for about half an hour, until nicely golden, stirring now and then. 2. Wash and dry the pepper and cilantro. Cut the pepper into strips and finely chop the cilantro. Peel the onion and garlic; slice the onion into half-moons and press the garlic. Rinse the green bean pods and trim the ends. 3. Sauté the vegetables in a heavy-bottomed skillet with a little vegetable oil for 7–8 minutes. Rub the sea whitefish with salt and pepper and sear it in the remaining oil on both sides until cooked through. Plate the fish in individual portions, add the roasted potatoes and sautéed vegetables, and garnish to taste—lemon wedges and fresh herbs work well. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Ripe potatoes - 80  kcal/100g
  • Baked potatoes - 70  kcal/100g
  • Mashed potatoes - 380  kcal/100g
  • Boiled potatoes - 82  kcal/100g
  • Potatoes in uniform - 74  kcal/100g
  • Fried potatoes - 192  kcal/100g
  • Sweet pepper - 27  kcal/100g
  • Garlic - 143  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Salt - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Coriander greens - 25  kcal/100g
  • Green beans - 33  kcal/100g
  • Beans - 33  kcal/100g
  • Whitefish - 144  kcal/100g

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