Fish with plums
Other Recipes
Ingredients
- 500 g white fish fillets, (try flathead or snapper)
- canola or olive oil spray
- 4 medium ripe plums, (or use equivalent quality of canned plums)
- 2 tablespoons redcurrant jam
- 2 tablespoons salt reduced teriyaki sauce
Cooking Method
1. Marinate white fish fillets in teriyaki sauce for 15 minutes.
2. Spray non-stick frypan with oil spray and pan-fry fish until just cooked.
3. Remove and keep warm.
4. Slice plums thickly, spray non-stick frypan with oil spray and fry for 2 to 3 minutes.
5. Stir in the redcurrant jelly and heat for 1 to 2 minutes.
6. Serve warmed with redcurrant jelly spooned over the fish.
Nutritional facts
 |
Average quantity per Serving
|
Average quantity per 100g
|
| Weight (g) |
217.52g
|
100.00g
|
| Energy (kJ) |
888.89kJ
|
408.65kJ
|
| Protein (g) |
26.50g
|
12.18g
|
| Total fat (g) |
5.32g
|
2.44g
|
| – Saturated fat (g) |
1.06g
|
0.49g
|
| – Polyunsaturated fat (g) |
1.44g
|
0.66g
|
| – Monounsaturated fat (g) |
2.40g
|
1.10g
|
| Cholesterol (mg) |
73.75mg
|
33.90mg
|
| Carbohydrate-available (g) |
13.88g
|
6.38g
|
| CarbohydrateSE (g) |
13.48g
|
6.20g
|
| – Sugars (g) |
13.36g
|
6.14g
|
| Water (g) |
165.46g
|
76.07g
|
| Dietary fibre (g) |
1.56g
|
0.72g
|
| Thiamin (mg) |
0.10mg
|
0.05mg
|
| Riboflavin (mg) |
0.14mg
|
0.07mg
|
| Niacin (mg) |
6.02mg
|
2.77mg
|
| Niacin equivalents (mg) |
10.80mg
|
4.97mg
|
| Vitamin C (mg) |
5.23mg
|
2.40mg
|
| Total folate (ug) |
12.69ug
|
5.83ug
|
| Total vitamin A equivalents (ug) |
29.51ug
|
13.57ug
|
| Retinol (ug) |
12.61ug
|
5.79ug
|
| Beta carotene equivalents (ug) |
101.16ug
|
46.51ug
|
| Sodium (mg) |
774.38mg
|
356.00mg
|
| Potassium (mg) |
596.84mg
|
274.39mg
|
| Magnesium (mg) |
44.25mg
|
20.34mg
|
| Calcium (mg) |
39.85mg
|
18.32mg
|
| Phosphorus (mg) |
330.99mg
|
152.17mg
|
| Iron (mg) |
1.15mg
|
0.53mg
|
| Zinc (mg) |
0.86mg
|
0.40mg
|
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You should not use the information on this site for diagnosis or treatment of any health problem or as a substitute for medication or other treatment prescribed by your healthcare practitioner. You should consult a healthcare practitioner before starting any diet, fast, exercise or supplementation program, before taking any medication or nutritional supplement, or if you suspect you might have a health problem.
Each person is different, and the way you react to a particular food or product may be significantly different from the way other people react to such product or food. You should consult your healthcare practitioner regarding any potential adverse interactions between medication you are currently taking and food based nutritional supplements or programs.
You should not use the information on this site for diagnosis or treatment of any health problem or as a substitute for medication or other treatment prescribed by your healthcare practitioner. You should consult a healthcare practitioner before starting any diet, fast, exercise or supplementation program, before taking any medication or nutritional supplement, or if you suspect you might have a health problem.
Each person is different, and the way you react to a particular food or product may be significantly different from the way other people react to such product or food. You should consult your healthcare practitioner regarding any potential adverse interactions between medication you are currently taking and food based nutritional supplements or programs.