Your Recipe

Baked Fish with Lemon, Herbs, and Roasted Vegetables

Zutat  Menge  Kalorien 
Zitrone 65g 19kcal
Brokkoli, roh 90g 31kcal
Karotten, roh 60g 25kcal
Blumenkohl 100g 25kcal
Olivenöl 27g 239kcal
Fisch, Tilapia, roh 464g 445kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 4 fish fillets (such as tilapia, cod, or salmon)
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 lemon, thinly sliced
• Fresh herbs (such as thyme, rosemary, or dill)
• 2 cups mixed vegetables (broccoli, carrots, cauliflower)
• Optional: Garlic cloves, minced
Instructions:
1. Preheat oven to 200°C (400°F).
2. Season fish fillets with salt and pepper, then place them in a baking dish.
3. Drizzle olive oil over the fish. Arrange lemon slices and fresh herbs on top.
4. In a separate baking dish, toss mixed vegetables with olive oil, salt, pepper, and minced garlic (if using).
5. Bake fish and vegetables for 15-20 minutes or until fish flakes easily with a fork and vegetables are tender.
6. Serve fish with roasted vegetables on the side.

Nährwertangaben 
Portionsgröße  202 g | ml
Menge pro Portion  196
819
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9g 11%
Gesättigte Fettsäuren  1.6g 8%
Natrium 86mg 4%
Gesamte Kohlenhydrate  5.8g 2%
Ballaststoffe  2.1g 7%
Zucker  2g
Protein  25g 49%
Vitamin D 3.6mcg 18%
Kalzium 37mg 3%
Eisen  1.1mg 6%
Kalium 567mg 12%
* 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. 
PDF drucken 
Vitamin
Nährstoff Menge  DV
Vitamin A 132.388 mcg 15%
Thiamin [B1] 0.092 mg 8%
Riboflavin [B2] 0.126 mg 10%
Niacin [B3] 4.962 mg 31%
Pantothensäure [B5] 0.932 mg 19%
Vitamin B6 0.307 mg 18%
Cobalamin [B12] 1.833 mcg 0%
Folat [B9] 60.903 mcg 0%
Vitamin C 41.618 mg 46%
Vitamin D 3.596 mcg 18%
Vitamin E 1.755 mg 12%
Vitamin K 34.403 mcg 29%
Betain 25.239 mg 0%
Cholin 55.744 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  5.8 g 2%
Sugars 2 g 4%
Ballaststoffe  2.1 g 7%
Carbohydrate 5.8 g 0%
Netto-Kohlenhydrate 3.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.485 g 0%
Arginin 1.559 g 0%
Asparaginsäure 2.81 g 0%
Cystein 0.279 g 0%
Glutaminsäure 3.968 g 0%
Glycin 1.255 g 0%
Histidin 0.578 g 0%
Isoleucin 1.126 g 0%
Leucin 1.93 g 0%
Lysin 2.199 g 0%
Methionin 0.704 g 0%
Phenylalanin 0.991 g 0%
Prolin 0.929 g 0%
Serin 1 g 0%
Threonin 1.169 g 0%
Tryptophan 0.258 g 0%
Tyrosin 0.819 g 0%
Valin 1.195 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 36.92 mg 3%
Kupfer 0.11 mg 13%
Fluorid 0.73 mcg 0%
Eisen  1.1 mg 6%
Magnesium 42.9 mg 10%
Mangan 0.16 mg 7%
Phosphor 230.9 mg 18%
Kalium 566.66 mg 12%
Selen 49.28 mcg 90%
Natrium 86.06 mg 4%
Zink 0.59 mg 5%
andere
Nährstoff Menge  DV
Wasser 161.409 g 0%
Asche 1.606 g 0%