Plaice with Vegetables
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
649
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 649 cal. | (31 %) | ||
| Protein | 84 g | (86 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 13.6 μg | (68 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 59.2 μg | (99 %) | ||
| Vitamin B₁ | 1.3 mg | (130 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 35.1 mg | (293 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 233 μg | (78 %) | ||
| Pantothenic acid | 4.4 mg | (73 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 6.8 μg | (227 %) | ||
| Vitamin C | 154 mg | (162 %) | ||
| Potassium | 2,280 mg | (57 %) | ||
| Calcium | 492 mg | (49 %) | ||
| Magnesium | 165 mg | (55 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 253 μg | (127 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 558 mg | |||
| Cholesterol | 298 mg | |||
| Complete sugar | 23 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 6 similar Plaice fillet (About 360 grams)
- 1 stalk Leeks (150 grams, the white part cut into wide strips)
- 1 red, fresh chili pepper (seeds and ribs removed and cut into rings)
- 2 Oranges
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
- 2 Tbsps Horseradish
- 1 Tbsp slivered almonds (dry roasted)
- 1 Tbsp vegetable oil
- 125 milliliters Vegetable broth
- 3 Tbsps Sour cream
- Dill
Preparation steps
1.
Salt fish fillets and sprinkle with pepper and lemon juice. Sprinkle one side only with horseradish.
2.
Peel oranges and fillet the sections with a sharp knife. Squeeze the rest and reserve the juice.
3.
Saute chile peppers in oil, add leeks, orange juice and vegetable stock, and bring to a boil. Add fish fillets, cover and cook over low heat for about 3 minutes. Remove fish and keep warm. Mix creme fraîche into the vegetable mixture and season with salt and pepper. Simmer slightly, then add fish fillets and orange segments and cook until heated through.
4.
Arrange on plates. Garnish with almonds and dill and serve.
