Halibut with Caper Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 697 cal. | (33 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 8 μg | (40 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 10.2 μg | (17 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.8 mg | (148 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 1,107 mg | (28 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 73 μg | (37 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 20.5 g | |||
| Uric acid | 317 mg | |||
| Cholesterol | 119 mg | |||
| Complete sugar | 8 g |
Ingredients
- For the fish
- 4 slices Halibut
- juiced lemons
- 80 grams Herb butter
- ⅛ l white wine
- salt (pepper)
- 150 grams Long grain rice
- 3 Saffron
- 200 grams carrots
- 2 Tbsps vegetable oil
- 1 Tbsp butter
Preparation steps
For the fish: peel carrots and dice. Heat butter and oil in a pan and saute carrot cubes for about 10 minutes until crispy. Cook rice according to package instructions. Dissolve safran in a little water and add to cooked rice. Season with salt and pepper.
Rinse and pat dry fish. Drizzle with lemon juice and season with salt and pepper. Butter grill pan with some herb butter. Grill halibut for 5 minites per side. Add white wine to the pan and top fish with remaining herb butter just before serving.
For the sauce: peel onion and chop finely. Heat butter in a pan and saute onion. Dust with flour and add milk gradually. Simmer for a few minutes and season with salt and pepper. Crush capers and add to the sauce. Arrange fish, carrots and rice on plates and drizzle fish with sauce. Garnish with dill and serve.
