Your Recipe

Lemon Butter Fish

Zutat  Menge  Kalorien 
Zitrone 65g 19kcal
Spargel 680g 136kcal
Felchen, gemischte Arten 600g 804kcal
Butter, gesalzen 42.6g 305kcal

Recipe Instructions:

Ingredients
4 150g white fish fillets
1 lemon teaspoon of zest and juiced
3 tablespoons salt-reduced butter
2 bunches asparagus steamed
Instructions
Season the fish with cracked pepper.
In a small bowl, blend together the lemon juice, zest and 2 tablespoons of butter.
Spread over both sides of the fish.
Melt remaining butter in a nonstick frying pan over moderate heat.
Add the fish and cook for 2 to 3 minutes on each side, basting until tender and golden, flaking easily with a fork.
Portion the already steamed asparagus onto serving plates, top with the fish and drizzle with the yummy lemon butter in the pan.

Nährwertangaben 
Portionsgröße  347 g | ml
Menge pro Portion  316
1322
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 18g 23%
Gesättigte Fettsäuren  6.9g 34%
Natrium 149mg 6%
Gesamte Kohlenhydrate  8.1g 3%
Ballaststoffe  4g 14%
Zucker  3.6g
Protein  33g 65%
Vitamin D 18mcg 90%
Kalzium 87mg 7%
Eisen  4.3mg 24%
Kalium 844mg 18%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 191.609 mcg 21%
Thiamin [B1] 0.46 mg 38%
Riboflavin [B2] 0.427 mg 33%
Niacin [B3] 6.183 mg 39%
Pantothensäure [B5] 1.633 mg 33%
Vitamin B6 0.618 mg 36%
Cobalamin [B12] 1.518 mcg 0%
Folat [B9] 113.007 mcg 0%
Vitamin C 18.133 mg 20%
Vitamin D 18 mcg 90%
Vitamin E 2.492 mg 17%
Vitamin K 71.616 mcg 60%
Betain 1.052 mg 0%
Cholin 127.531 mg 23%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8.1 g 3%
Sugars 3.6 g 7%
Ballaststoffe  4 g 14%
Carbohydrate 8.1 g 0%
Netto-Kohlenhydrate 4.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.93 g 0%
Arginin 1.871 g 0%
Asparaginsäure 3.803 g 0%
Cystein 0.361 g 0%
Glutaminsäure 4.689 g 0%
Glycin 1.442 g 0%
Histidin 0.929 g 0%
Isoleucin 1.453 g 0%
Leucin 2.553 g 0%
Lysin 2.813 g 0%
Methionin 0.902 g 0%
Phenylalanin 1.249 g 0%
Prolin 1.142 g 0%
Serin 1.354 g 0%
Threonin 1.402 g 0%
Tryptophan 0.368 g 0%
Tyrosin 1.059 g 0%
Valin 1.676 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 86.58 mg 7%
Kupfer 0.43 mg 48%
Fluorid 0.3 mcg 0%
Eisen  4.29 mg 24%
Magnesium 74.81 mg 18%
Mangan 0.37 mg 16%
Phosphor 498.56 mg 40%
Kalium 843.88 mg 18%
Selen 22.98 mcg 42%
Natrium 148.7 mg 6%
Zink 2.42 mg 22%
andere
Nährstoff Menge  DV
Wasser 283.859 g 0%
Asche 2.896 g 0%