Dandelion Asparagus with Turbot
(0 votes)
(0 votes)
Health Score:
61 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
332
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 332 cal. | (16 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 56.5 μg | (94 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 807 mg | (20 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 Tbsps butter
- 500 grams green Asparagus
- salt
- 2 handfuls Dandelion greens
- 4 pcs turbot fillet (ready to cook, with skin, about 180 grams)
- freshly ground peppers
- 2 Tbsps White vinegar
- 1 tsp Ketchup
- Worcestershire sauce
- 1 pinch sugar
- 4 Tbsps olive oil
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.
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