Panfried fish with fresh beetroot salsa

Health score
5%
Panfried fish with fresh beetroot salsa
35 min.
4
274kcal

Suggestions


If you're looking for a light, flavorful, and nutritious dish, this panfried fish with fresh beetroot salsa is the perfect choice! It combines the delicate taste of firm white fish with the vibrant, earthy flavors of beetroot, creating a harmonious balance of textures and tastes. The fresh beetroot salsa, with its mix of spring onions, mint, and a kick of red chili, adds a refreshing and zesty contrast to the crispy fish fillets. A drizzle of lemon juice and olive oil brings it all together, creating a light yet satisfying appetizer or starter for any occasion.

What makes this dish stand out is not only its incredible flavors but also its impressive nutritional profile. At just 274 calories per serving, it’s a great option for a healthy meal that doesn't compromise on taste. Plus, it's quick and easy to prepare, taking only 35 minutes from start to finish. Whether you're serving it as a light snack or as part of a bigger meal, this panfried fish with beetroot salsa is sure to impress your guests and leave them asking for the recipe!

Ingredients

  • small beets diced cooked
  •  spring onion chopped
  •  to 5 chilies red seeded chopped
  • tbsp mint leaves fresh chopped
  • tbsp juice of lemon 
  • tbsp olive oil 
  • fillets fish fillet white firm
  • servings flour plain
  • 25 butter 

Equipment

  • bowl
  • frying pan

Directions

  1. Put the diced cooked beetroot into a bowl.
  2. Add the chopped spring onions, seeded and chopped red chilli, chopped fresh mint, lemon juice and olive oil. Season and stir well.
  3. Dust the fillets of unskinned firm white fish with a little plain flour. Melt the butter in a large pan with the olive oil. Fry the fish fillets on each side for 3-4 minutes until just tender.
  4. Serve with the beetroot salsa.

Nutrition Facts

Calories274kcal
Protein4.16%
Fat72.83%
Carbs23.01%

Properties

Glycemic Index
66.5
Glycemic Load
8.12
Inflammation Score
-7
Nutrition Score
11.328260666002%

Flavonoids

Eriodictyol
0.61mg
Hesperetin
1.17mg
Naringenin
0.1mg
Apigenin
0.06mg
Luteolin
0.4mg
Kaempferol
0.33mg
Quercetin
2.69mg

Nutrients percent of daily need

Calories:274.41kcal
13.72%
Fat:22.91g
35.24%
Saturated Fat:5.68g
35.52%
Carbohydrates:16.29g
5.43%
Net Carbohydrates:13.1g
4.77%
Sugar:6.44g
7.15%
Cholesterol:13.94mg
4.65%
Sodium:104.88mg
4.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.94g
5.88%
Vitamin K:62.41µg
59.44%
Vitamin C:27.51mg
33.35%
Folate:116.26µg
29.07%
Vitamin E:2.92mg
19.5%
Manganese:0.37mg
18.4%
Fiber:3.18g
12.73%
Vitamin A:561.75IU
11.24%
Potassium:371.21mg
10.61%
Iron:1.57mg
8.73%
Vitamin B1:0.11mg
7.11%
Magnesium:27.77mg
6.94%
Vitamin B6:0.13mg
6.57%
Vitamin B2:0.1mg
6%
Phosphorus:56.2mg
5.62%
Selenium:3.76µg
5.37%
Copper:0.11mg
5.3%
Vitamin B3:1.02mg
5.11%
Calcium:36.15mg
3.61%
Zinc:0.46mg
3.06%
Vitamin B5:0.21mg
2.14%