Baked Crayfish with Herbs

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Baked Crayfish with Herbs
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Health Score:
8,7 / 10
Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
Calories:
591
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie591 kcal(28 %)
Protein13.97 g(14 %)
Fat29.95 g(26 %)
Carbohydrates51.85 g(35 %)
Sugar added0 g(0 %)
Roughage7.29 g(24 %)
Vitamin A779.56 mg(97,445 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.21 mg(52 %)
Vitamin B₆0.59 mg(42 %)
Folate173.97 μg(58 %)
Pantothenic acid0.97 mg(16 %)
Biotin2.36 μg(5 %)
Vitamin B₁₂1.22 μg(41 %)
Vitamin C130.03 mg(137 %)
Potassium869.62 mg(22 %)
Calcium175.97 mg(18 %)
Magnesium82.4 mg(27 %)
Iron5.01 mg(33 %)
Iodine0.75 μg(0 %)
Zinc1.64 mg(21 %)
Saturated fatty acids4.04 g
Cholesterol75.41 mg

Ingredients

for
4
Ingredients
1 carrot
300 grams Leeks
1 onion
2 garlic
salt
1 lemon (juiced)
500 milliliters dry white wine
2 bay leaves
4 crayfish (about 800 g each)
1 bunch cilantro
1 bunch parsley
2 ripe Mangoes
1 small red chile pepper
8 tablespoons olive oil
1 Lime (juiced)
Sea salt
How healthy are the main ingredients?
Leekolive oilparsleycarrotoniongarlic

Preparation steps

1.

Peel the carrot and cut into chunks. Rinse the leeks and cut into large pieces. Peel the onion and garlic. Bring 1.5 liters (6 1/4 cups) of water to a boil, then add 1 tablespoon salt, the lemon juice, carrot, leeks, onion, garlic, bay leaves and white wine. Simmer for 15 minutes.

Strain the stock, bring to a boil again and the plunge the crayfish headlong into the boiling stock. Cook for about 5 minutes, until bubbly, then reduce the heat and cook for about another 20 minutes.

2.

Preheat the oven to 200°C (about 390°F).

3.

Rinse the cilantro and the parsley, shake dry and chop finely.

4.

Peel the mango and cut the flesh into strips. Core the chile and chop finely.

5.

Take the crayfish out of the stock, cut in half and break off the tails. Sprinkle the tail halves with 2/3 of the chopped herbs and drizzle with 4 tablespoons of olive oil. Place in an ovenproof dish and bake for 5 minutes in the preheated oven.

6.

Mix the mango with the chile, the remaining herbs, the remaining olive oil and the juice of the lime and season with salt to taste. To serve, fill the crayfish bodies with the mango mixture and serve with the crayfish tails.