Charred Fish with Green Spears

0
Average: 0 (0 votes)
(0 votes)
Charred Fish with Green Spears
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
176
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie176 kcal(8 %)
Protein18.3 g(19 %)
Fat9.19 g(8 %)
Carbohydrates5.13 g(3 %)
Sugar added0 g(0 %)
Roughage1.74 g(6 %)
Vitamin A128.55 mg(16,069 %)
Vitamin D0.54 μg(3 %)
Vitamin E1.27 mg(11 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.23 mg(44 %)
Vitamin B₆0.18 mg(13 %)
Folate44.17 μg(15 %)
Pantothenic acid0.4 mg(7 %)
Biotin0.09 μg(0 %)
Vitamin B₁₂2.1 μg(70 %)
Vitamin C46.01 mg(48 %)
Potassium367.52 mg(9 %)
Calcium30.58 mg(3 %)
Magnesium32.06 mg(11 %)
Iron0.8 mg(5 %)
Zinc0.54 mg(7 %)
Saturated fatty acids5.48 g
Cholesterol74.2 mg

Ingredients

for
4
Ingredients
3 tablespoons butter (melted)
1 teaspoon green chile peppers
2 tablespoons chopped, fresh Sorrel
4 fish fillets (approx. 200 g each)
2 lemons (cut into wedges)
3 cups green Asparagus (trimmed)
salt
black peppercorns (crushed)
How healthy are the main ingredients?
lemonsalt

Preparation steps

1.
Mix the melted butter with the flaked chillies, chopped sorrel, add some salt and the crushed black peppercorns.
2.
Roll the salmon in the butter and herbs mixture and ensure that its well coated.
3.
Preheat a griddle pan and transfer the remainder of the butter and herbs to the pan. When its spitting, add the salmon fillets and grill for 6-8 minutes turning once to ensure even browning. Cook the lemon wedges in the griddle pan until they start to brown.
4.
Meanwhile bring a large flat pan of water about 3-4 cm deep to the boil, add a little salt.
5.
Place the asparagus into the pan, turn the heat down and simmer very gently for 8-10 minutes until tender but not overcooked. Drain.
6.
Serve the salmon on a bed of asparagus, and garnish with sprigs of fresh sorrel and the lemon wedges.
7.
Pour the remaining butter and herbs over the asparagus.