Firm White Fish with Sauce and Mash
(0 votes)
(0 votes)
Health Score:
71 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
591
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 591 cal. | (28 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 10.6 μg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 1.6 μg | (4 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,587 mg | (40 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 140 μg | (70 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 12.8 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 161 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 5 cups floury potatoes (chopped)
- 4 Tbsps olive oil
- 4 pcs white fish fillets
- 0.333 cup butter
- ½ cup white wine
- 2 bay leaves
- 6 peppercorns
- 4 shallots (chopped)
- 2 Tbsps whole-grain Mustard
- bay leaves (to garnish)
- peppercorns (to garnish)
Preparation
Kitchen utensils
1 Cutting board, 1 Large knife, 1 großer Pot, 1 Slotted spoon, 1 Sieve, 1 Kitchen shears, 1 Toothpick (oder Küchengarn), 1 Aluminum grilling pan
Preparation steps
1.
Heat the oven to 220ºC (200º fan) 425ºF, gas mark 7. Boil the potatoes in a large pan of salted water until very tender then drain well, mash with the olive oil, season with salt and pepper and keep warm.
2.
Meanwhile, place the fish fillets on a large piece of tin foil in a roasting tin. Dot with about two tablespoons of the butter, pour over the wine and add the bay leaves and peppercorns. Draw the edges of the foil up to make a loose parcel then transfer to the oven and cook for about 15 minutes or until the fish is just cooked through. Open the parcels to let the steam escape and carefully strain off the liquid.
3.
While the fish is cooking, heat about three tablespoons of the butter in a small pan and gently cook the shallots until soft but not brown. Set the pan aside until the fish is cooked then add the mustard and the strained cooking liquid, return the pan to the heat and let the sauce bubble and reduce. Gradually whisk in the remaining butter and season with salt and pepper.
4.
Carefully remove the skin from the fish. Serve with the crushed potatoes alongside and the sauce poured over.
