Asparagus on Fish with Dill Hollandaise
Asparagus on Fish with Dill Hollandaise - A meal-in-one, which hardly anyone can resist
Healthy, because
Even smarter
Nutritional values
The tender plaice fillet and the crispy green asparagus complement each other well in every respect. They are also a great team when it comes to nutrient richness: around 80 percent of the vitamin D required daily is put on the plate here, and about two thirds of vitamin B12.
If you want a small, fine low-carb dish, the packages are just the thing for you. If you would like a portion of fibre to go with it, jacket potatoes are the best choice. If you would like to serve a hollandaise sauce with the asparagus in the classic way, then try our light hollandaise sauce, which you can also refine with dill.
(Percentage of daily recommendation)
| Calorie | 247 cal. | (12 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.1 μg | (21 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 3.6 μg | (8 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 458 mg | (11 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 49 μg | (25 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 185 mg | |||
| Cholesterol | 76 mg |
Ingredients
- Ingredients
- 1 lb green Asparagus
- 1 lemon
- 1 bunch Dill
- 4 Plaice fillet (each about 100 grams)
- salt
- peppers
- 2 heaping Tbsps butter (40 grams, room temperature)
- 4 Tbsps Vegetable broth
- 1 pkg ready-mix low-fat Hollandaise sauce
- 1 Tbsp Cream cheese (13% fat) (25 grams)
Kitchen utensils
Preparation steps
Rinse asparagus, peel the lower third of the stalks and cut off the tough ends.
Squeeze out the lemon juice. Rinse dill, shake dry, pluck leaves and finely chop.
Rinse fish fillets, pat dry and season with salt and pepper.
Cut parchment paper into 4 rectangles (about 30 x 35 cm) (approximately 12 x 14 inches) and place on a work surface. Spread parchment with the softened butter, leaving a border.
Place a fish fillet in center of each parchment rectangle, sprinkle with a little lemon juice and place the asparagus on top. Season with salt and pepper.
Fold up the parchment, leaving an opening. Pour 1 tablespoon broth into each packet and seal edges. Place on a baking sheet and bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F/convection 350°F) until fish is opaque throughout, about 25 minutes.
Meanwhile, whisk together 250 ml (approximately 1 cup) water and MAGGI Masterclass "Low Fat" ready-mix hollandaise sauce in a pot.
Bring to a boil while stirring, then cook over low heat for 30 seconds. Season with remaining lemon juice to taste. Stir in the cream cheese and dill and cook to heat through. Serve the fish packets with the hollandaise sauce.
