Steamed Bonito
Steamed Bonito
MAIN MEAL
Steamed Bonito - Rocket Salad - Pumpkin Dessert
ALL RECIPES
INGREDIENTS
4 servings
| Bonito | 600 g |
| Onion | 2 medium sized |
| Garlic | 2 cloves |
| Tomato | 4 large sized |
| Potato | 2 medium sized |
| Carrot | 2 medium sized |
| Lemon | 1 medium sized |
| Parsley | 1/2 branch |
| Olive oil | 2 tablespoons |
| Daphne | 1 leave |
| Black pepper | 1/2 teaspoon |
RECIPE
Carefully remove the head and tail of the bonitos and clean them. Cut the fishes in half. Dry the fishes you have washed in plenty of water. Cut the onion crescent-shaped. Cut the garlic into small cubes. Take the green edges off the tomatoes. Cut the potatoes and tomatoes in half and finely cut them afterwards. Cut the lemon into four equal parts, longitudinally. Then, finely slice it. Add the onions into baking tray. Add the garlics and potato strips on top. After placing the tomato slices and the parsley, put the bonitos, which you have put in two equal pieces, upon the tomatoes. Add lemon slices, bay leaves and black pepper. Roast the olive oil over the fish and cook in a preheated 200 degree oven for 25-30 minutes. Bon Appetit!
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 25-50) | Men (age 25-50) | ||||
| Energy | 463 kcal | 24 | 24 | ||
| Carbohydrate | 28,2 g | 10 | 10 | ||
| Protein | 38 g | 67 | 67 | ||
| Fat | 20,9 g | 32 | 32 | ||
| Fiber | 7,8 g | 26 | 26 | ||
| Vitamin A | 1576 mcg | 197 | 158 | ||
| Vitamin E (equivalent) | 4,7 mg | 39 | 33 | ||
| Vitamin B2 | 0,42 mg | 35 | 30 | ||
| Total Folic Acid | 146,2 mcg | 37 | 37 | ||
| Calcium | 141,7 mg | 14 | 14 | ||
| Iron | 4,77 mg | 32 | 48 | ||
| Zinc | 2,1 mg | 31 | 21 | ||
| Vitamin C | 97,7 mg | 98 | 98 | ||
| Potassium | 1606,8 mg | 46 | 46 | ||
| Phosphorus | 462,4 mg | 66 | 66 | ||
| Magnesium | 98,9 mg | 33 | 28 | ||
| Vitamin B6 | 1,4 mg | 112 | 90 | ||
ENERGY AND NUTRITION FACTS
STEAMED BONITO
| Energy and Nutrition Facts | In 1 serving |
|---|---|
| Energy | 665 kcal |
| Carbohydrate | 65,2 g |
| Protein | 40,3 g |
| Fat | 25,5 g |
| Fiber | 10,7 g |
| Vitamin A | 1836,3 mcg |
| Vitamin E (equivalent) | 6,1 mg |
| Vitamin B2 | 0,52 mg |
| Total Folic Acid | 198,7 mcg |
| Calcium | 196,7 mg |
| Iron | 6,2 mg |
| Zinc | 2,7 mg |
| Vitamin C | 120,7 mg |
| Potassium | 2056,7 mg |
| Phosphorus | 537,2 mg |
| Magnezium | 122,9 mg |
| Vitamin B6 | 1,5 mg |
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