Dandelion Asparagus with Turbot

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Dandelion Asparagus with Turbot
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Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
330
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie330 kcal(16 %)
Protein28 g(29 %)
Fat22 g(19 %)
Carbohydrates4 g(3 %)
Sugar added1 g(4 %)
Roughage2.4 g(8 %)
Automatic
Vitamin A0.5 mg(63 %)
Vitamin D3.1 μg(16 %)
Vitamin E5.3 mg(44 %)
Vitamin K56.5 μg(94 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.1 mg(93 %)
Vitamin B₆0.5 mg(36 %)
Folate155 μg(52 %)
Pantothenic acid1.5 mg(25 %)
Biotin7.6 μg(17 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C38 mg(40 %)
Potassium797 mg(20 %)
Calcium94 mg(9 %)
Magnesium97 mg(32 %)
Iron2.3 mg(15 %)
Iodine34 μg(17 %)
Zinc1.3 mg(16 %)
Saturated fatty acids7.9 g
Uric acid222 mg
Cholesterol62 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
3 tablespoons butter
500 grams green Asparagus
salt
2 handfuls Dandelion greens
4 pieces turbot fillet (ready to cook, with skin, about 180 grams)
freshly ground peppers
2 tablespoons White vinegar
1 teaspoon Ketchup
Worcestershire sauce
1 pinch sugar
4 tablespoons olive oil
How healthy are the main ingredients?
olive oilKetchupsugarsalt

Preparation steps

1.

Rinse asparagus, peel only the lower third, trim off ends and cook in boiling salted water for about 12 minutes until al dente, drain, rinse and drain again.

2.

Rinse and trim dandelion, shake dry and tear into pieces.

3.

Season fish fillets with salt and pepper and gently fry in a small pan with butter on each side for about 4 minutes.

4.

Combine vinegar with ketchup, Worcestershire sauce, sugar, salt and pepper and oil and beat with a whisk to mix.

5.

To serve, spread asparagus and dandelion on plates, drizzle with dressing and serve turbot fillets on top.