Your Recipe

Oven Grilled Fish

Zutat  Menge  Kalorien 
Knoblauch 6g 9kcal
Olivenöl 14g 124kcal
Saure Sahne 61.3g 121kcal
Fisch, Tilapia, roh 453.592g 435kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 pound fish
Salt and freshly ground black pepper
ground lemongrass , optional
herbs , like thyme
1 tbsp olive oil or butter
1/4 cup sour cream
2 cloves garlic , minced
salt
lemon sauce or lemon slices
Instructions

Score the surface of the fish with a sharp knife in 3 or 4 places, to help the flavors penetrate better. Sprinkle with salt, pepper, lemongrass and herbs if used, on all the sides of the fish as well in the inside. Place them into a bowl, cover with foil and refrigerate overnight.
oven grilled fish step 1
Preheat oven to 450 F (230 C), grill function.
Place the fish over the rack of the oven and place the rack on a baking tray lined with parchment paper or aluminum foil, so all the grease can drip there. Sprinkle a little butter or vegetable oil over the fish. Place in the preheated oven.
oven grilled fish step 2
Let the fish cook for about 20-30 minutes or until the skin is crispy and a bit golden. Make sure you keep an eye on it as you don't want to let it burn.
Meanwhile prepare the sour cream mixture, by combining sour cream with minced garlic and salt.
Remove the fish form the oven and serve with the sour cream mixture, some lemon sauce or simply some lemon slices alongside you favorite side dish.

Nährwertangaben 
Portionsgröße  267 g | ml
Menge pro Portion  345
1442
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 22%
Gesättigte Fettsäuren  5.4g 27%
Natrium 128mg 6%
Gesamte Kohlenhydrate  2.4g 1%
Ballaststoffe  0.1g 0%
Zucker  1.1g
Protein  47g 93%
Vitamin D 7mcg 35%
Kalzium 59mg 5%
Eisen  1.4mg 8%
Kalium 735mg 16%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 38.006 mcg 4%
Thiamin [B1] 0.105 mg 9%
Riboflavin [B2] 0.198 mg 15%
Niacin [B3] 8.901 mg 56%
Pantothensäure [B5] 1.267 mg 25%
Vitamin B6 0.417 mg 25%
Cobalamin [B12] 3.648 mcg 0%
Folat [B9] 56.36 mcg 0%
Vitamin C 1.212 mg 1%
Vitamin D 7.031 mcg 35%
Vitamin E 2.034 mg 14%
Vitamin K 9.739 mcg 8%
Betain 49.406 mg 0%
Cholin 102.99 mg 19%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  2.4 g 1%
Sugars 1.1 g 2%
Ballaststoffe  0.1 g 0%
Carbohydrate 1 g 0%
Netto-Kohlenhydrate 1.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.806 g 0%
Arginin 2.951 g 0%
Asparaginsäure 5.304 g 0%
Cystein 0.51 g 0%
Glutaminsäure 7.517 g 0%
Glycin 2.395 g 0%
Histidin 1.098 g 0%
Isoleucin 2.166 g 0%
Leucin 3.743 g 0%
Lysin 4.197 g 0%
Methionin 1.371 g 0%
Phenylalanin 1.891 g 0%
Prolin 1.815 g 0%
Serin 1.908 g 0%
Threonin 2.203 g 0%
Tryptophan 0.491 g 0%
Tyrosin 1.591 g 0%
Valin 2.268 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 59.14 mg 5%
Kupfer 0.17 mg 19%
Fluorid 0 mcg 0%
Eisen  1.38 mg 8%
Magnesium 65.05 mg 15%
Mangan 0.14 mg 6%
Phosphor 413.44 mg 33%
Kalium 735.34 mg 16%
Selen 96.36 mcg 175%
Natrium 128.09 mg 6%
Zink 0.88 mg 8%
andere
Nährstoff Menge  DV
Wasser 201.291 g 0%
Asche 2.311 g 0%