10:42
Google-X Hackathon University, Palo Alto, California.
Oven-baked Fish With Apple Vinaigrette. Calories per serving: 490 calories • PREPARATION: 20 minutes (ready in 35 minutes) • DIFFICULTY: easy
INGREDIENTS for 2 servings:
- 1 green apple (150 g)
- 1 shallot
- 1 ½ tablespoons malt vinegar
- salt
- pepper
- 3 tablespoons canola oil
- 3 stalks dill
- 4 tablespoons bread crumbs
- 2 teaspoons grated Parmesan cheese
- 1 egg
- 2 salmon fillets (each 160 g)
- 2 tablespoons flour
KITCHEN APPLIANCES
Baking tray, bowl, small bowl, cutting board, large knife, small knife, fork, spoon, plate 3
PREPARATION STEPS
- apple cubes Wash, core and finely. Peel shallots and chop finely too.
- Both in a bowl with malt vinegar, salt and pepper. Canola oil and mix to add a vinaigrette.
- dill Wash, shake dry, flags pluck, chop finely and mix with apple vinaigrette.
- bread crumbs and Parmesan cheese mix. Whisk the egg. Rinse fish, pat dry, season with salt and pepper, and flour.
- pieces of fish move through the whisked egg and then cover them in the breadcrumbs. Firmly press crumbs.
- lightly greased baking sheet if necessary. Then place the fish in a preheated oven at 250° C (not suitable for recirculation, gas: highest level) in 12-15 minutes until crispy. Serve with the vinaigrette. Serve with a green salad.
WHY THIS FOOD IS HEALTHY
The advantage of this baking fish: it is not fried in oil and eaten with fat-heavy tartar sauce, but cooked in the oven and served with a light vinaigrette. The high iodine content covers the daily needs and promotes the formation of metabolic-regulating hormones in the thyroid.
FOOD CHECK 1 serving contains
- 22 g fat
- saturated fat 4.1 g
- Protein / Protein 42 g
- Dietary fiber 3 g
- 0 g of added sugar
- 490 calories
STILL A LITTLE SMARTER
Submit rich potatoes as a side dish. flour, Meal and crumbs make the fiber in this dish are a bit too short - The potatoes provide a balance.
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