Fish Fillets on Vegetable Bed
Nutritional values
(Percentage of daily recommendation)
| Calorie | 501 cal. | (24 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 44.7 μg | (75 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 14.3 mg | (119 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,291 mg | (32 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 111 μg | (56 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 12.8 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 153 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 Tomatoes
- 150 grams green Peas
- 150 grams green Green beans
- salt
- 2 carrots
- 4 fish fillets (ready to cook, skinless, á 160 g, z. B. cod)
- freshly ground peppers
- lemon juice
- Pastry flour
- 20 grams clarified butter
- 3 Tbsps butter
- 1 Tbsp Pastry flour
- 150 milliliters dry white wine
- 200 milliliters fish stock
- 1 Tbsp fresh chopped Tarragon
- 50 milliliters Whipped cream
- 200 grams Corn (canned)
- Lemon wedge (for garnishing)
Preparation steps
Blanch tomatoes in hot water, rinse in cold water and peel. Quarter and remove seeds, cut into small cubes. Clean peas and beans. Cut beans into 2 cm (approximately 3/4 inch) long pieces. Blanch peas and beans in boiling salted water for 2-3 minutes. Drain and rinse in cold water, drain again. Peel carrots and cut into small cubes or sticks. Blanch in boiling salted water for 2 minutes. Drain, rinse in cold water and drain again.
Rinse fish, pat dry, season with salt and pepper, drizzle with lemon juice and coat with flour. Heat butter in a pan and cook fish until golden brown on both sides. Remove from pan and keep warm in preheated oven at 80°C (approximately 175°F). Add 1 tablespoon of butter to the fish pan, sprinkle with flour and saute lightly, add wine. Add broth and whisk well until smooth.
Add tarragon and tomatoes into sauce, add cream and season with salt and pepper. Simmer for about 5 minutes or until slightly creamy. In another pan, heat remaining butter, add peas, beans, carrots and well drained corn, season with salt, pepper and toss well. Arrange vegetables on plates and top with fish. Drizzle with sauce and garnish with lemon wedges. Serve.
