Basil Flounder
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
301
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 301 cal. | (14 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.9 g | (3 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 6.9 μg | (12 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 24 μg | (8 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 2.7 μg | (6 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 501 mg | (13 %) | ||
| Calcium | 193 mg | (19 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 73 μg | (37 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 85 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 bunches Basil
- 2 garlic cloves
- 2 Tbsps Pine nuts
- salt
- peppers
- 5 Tbsps olive oil
- 3 Tbsps Parmesan (freshly grated)
- 500 grams Plaice fillet
- 3 Tbsps lemon juice
Preparation steps
1.
Rinse the basil, shake dry, pluck off the leaves and chop coarsely. Peel the garlic, chop coarsely and add with the pine nuts to basil. Season with salt and pepper and puree. Gradually whisk in the olive oil and Parmesan stir until a thick cream has formed.
2.
Rinse flounder fillets, pat dry, season with salt and pepper and drizzle with lemon juice.
3.
Spread the basil pesto on the fish fillets and roll up from the narrow side. Secure with toothpicks.
4.
Cook 5 minutes in a hot cast iron skillet on all sides.
5.
As desired, serve with a fresh salad and fried tomato slices.
