Fish Fillet with Lemon Butter Sauce
Healthy, because
Even smarter
Nutritional values
The fish fillet convinces with a good portion of protein for strong muscles and also supplies iodine, which is needed for the formation of hormones in the thyroid gland. The butter in the lemon butter sauce should not be underestimated either: It contains the fat-soluble vitamins A, D, E and K. Vitamin A, for example, is important for good vision and beautiful, radiant skin.
If you don't want to do without a hearty side dish, you can serve boiled potatoes or even spaetzle with the fish fillet and lemon-butter sauce. If you prefer to keep it low carb, you can use steamed vegetables such as broccoli.
(Percentage of daily recommendation)
| Calorie | 379 cal. | (18 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.7 g | (2 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 15.4 μg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 22 μg | (7 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 748 mg | (19 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 459 μg | (230 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 13.1 g | |||
| Uric acid | 227 mg | |||
| Cholesterol | 121 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 4 pcs Sea Bass or Cod (each 6-7 ounces)
- salt
- freshly ground peppers
- 2 Tbsps finely chopped parsley
- 1 organic lemon (Juice and zest)
- 2 Tbsps clarified butter
- 3 Tbsps Pastry flour
- 4 Tbsps cold butter
- 1 Tbsp small Caper
Preparation steps
Salt and pepper the fish fillets and roll in flour. Cook in hot clarified butter in a large frying pan on each side for about 3 minutes. Remove and cover to keep warm.
Clean the pan and pour in the lemon juice. Stir in the cold butter with a whisk in small portions. Stir in the lemon zest, capers and parsley. Season with salt and pepper to taste. Serve the fish fillets with lemon caper butter.
