Mediterranean-Style Steamed Turbot with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 23.7 μg | (40 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 189 mg | (199 %) | ||
| Potassium | 966 mg | (24 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 205 mg | |||
| Cholesterol | 54 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the vegetables
- 1 Red Bell pepper
- 1 yellow Bell pepper
- 1 green Bell pepper
- 2 scallions
- 4 shallots
- 2 garlic cloves
- 2 Tomatoes
- 2 Tbsps olive oil
- 125 milliliters (approximately 4 1/4 ounces) dry white wine
- 200 milliliters (approximately 7 ounces) vegetable stock
- salt
- freshly ground peppers
- 1 Tbsp oregano
- For the fish
- 600 grams (approximately 21 1/2 ounces) ready to cook, with skin turbot fillet
- 30 grams (approximately 2 tablespoons)) butter
- 150 milliliters (approximately 5 1/4 ounces) dry white wine
Preparation steps
For the vegetables: Risne, halve and remove the seeds and ribs from the peppers, Rinse the zucchini and halve lengthwise. Cut peppers and zucchini into small cubes. Rinse, shake dry and thinly slice the scallions. Peel the shallots and garlic and chop finely. Blanch the tomatoes in a pot of boiling water for 10 seconds. Drain, core, peel, quarter, and cut into small cubes. Heat the oil in a saucepan, add half the shallots and the garlic and cook until the shallots are translucent. Add the remaining vegetables, wine, stock, salt and pepper, and oregano leaves and simmer over meidum heat until the vegetables are tender, 10-12 minutes.
For the fish: In the meantime rinse the fish, pat dry, divide it into 8 equal pieces, and season with salt and pepper. Coat the bottom of a pot with the butter, cover with the remaining shallots and place the fish, skin side up on top of the shallots add the fish fillets with the skin side up on it.
Add the wine to the pan, cover and cook over medium heat until the fish can be pierced with a knife, 10-15 minutes. Season the vegetables again, remove the skin from the fish and serve both on warmed plates.
