Bass Fillet with Broccoli and Lemony Wine Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 1,144 cal. | (54 %) | ||
| Protein | 66.47 g | (68 %) | ||
| Fat | 49.52 g | (43 %) | ||
| Carbohydrates | 104.04 g | (69 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.83 g | (16 %) |
| Vitamin A | 356.96 mg | (44,620 %) | ||
| Vitamin D | 3.22 μg | (16 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.35 mg | (111 %) | ||
| Vitamin B₆ | 0.39 mg | (28 %) | ||
| Folate | 96.76 μg | (32 %) | ||
| Pantothenic acid | 1.63 mg | (27 %) | ||
| Biotin | 1.37 μg | (3 %) | ||
| Vitamin B₁₂ | 4.22 μg | (141 %) | ||
| Vitamin C | 108.55 mg | (114 %) | ||
| Potassium | 942.78 mg | (24 %) | ||
| Calcium | 371.03 mg | (37 %) | ||
| Magnesium | 97.18 mg | (32 %) | ||
| Iron | 7.83 mg | (52 %) | ||
| Iodine | 8.12 μg | (4 %) | ||
| Zinc | 2.09 mg | (26 %) | ||
| Saturated fatty acids | 22.55 g | |||
| Cholesterol | 231.67 mg |
Ingredients
- Ingredients
- 2 lemons
- 50 grams Pine nuts
- 400 grams Broccoli
- 80 grams grated Gruyere
- salt
- freshly ground peppers
- 800 grams Nile perch (ready to cook)
- 200 milliliters fish stock
- 150 milliliters dry white wine
- 200 milliliters Whipped cream
- white peppers
- 50 grams cold butter
- 8 slices Baguette
Preparation steps
Preheat the oven to 180°C (approximately 350°F).
Squeeze the lemons and toast the pine nuts in a dry pan. Blanch the broccoli for 3-4 minutes in boiling salted water, rinse with cold water, drain well and chop. Mix with the pine nuts and the cheese, then season with salt and pepper.
Portion the fish fillet into 4 pieces, season with salt and pepper and drizzle with a little lemon juice. Place the fish in an ovenproof dish and pour in fish stock and white wine. Cook in the oven for 4-5 minutes. Remove, distribute the broccoli mixture on the fish and gratiniere on top heat for another 3 minutes.
Take the fish from the sauce and keep warm. Heat the stock in a pot, pour in the remaining lemon juice and cream, let simmer and season with salt and white pepper. Whisk in the cold butter and add to the sauce.
Arrange the fillets on the lemon wine sauce and serve with baguette, lemon wedges and a mixed salad.
