Fish Fillets

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Fish Fillets
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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
822
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie822 kcal(39 %)
Protein38 g(39 %)
Fat57 g(49 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.4 mg(50 %)
Vitamin D2.4 μg(12 %)
Vitamin E3.3 mg(28 %)
Vitamin K37.1 μg(62 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂1.1 mg(100 %)
Niacin17.3 mg(144 %)
Vitamin B₆0.7 mg(50 %)
Folate62 μg(21 %)
Pantothenic acid2.4 mg(40 %)
Biotin14.6 μg(32 %)
Vitamin B₁₂4.1 μg(137 %)
Vitamin C34 mg(36 %)
Potassium1,471 mg(37 %)
Calcium77 mg(8 %)
Magnesium91 mg(30 %)
Iron2.7 mg(18 %)
Iodine125 μg(63 %)
Zinc1.3 mg(16 %)
Saturated fatty acids36.2 g
Uric acid72 mg
Cholesterol210 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
500 grams waxy potatoes
600 grams white fish fillets (ready to cook, skinless, for example, cod, wolffish)
salt
freshly ground peppers
Fat (for the dish)
4 tablespoons Vermouth
2 slices white bread
100 grams soft butter
2 tablespoons chopped parsley
300 grams fresh button Mushroom
2 tablespoons butter
1 tablespoon Pastry flour
200 milliliters fish stock
150 milliliters Whipped cream (at least 30% fat content)
1 splash lemon juice
2 tablespoons butter
1 tablespoon freshly chopped parsley
How healthy are the main ingredients?
potatoWhipped creamwhite breadparsleyparsleysalt

Preparation steps

1.

Peel potatoes, rinse, quarter lengthwise and cook for 25-30 minutes in boiling salted water.

Preheat oven to 200°C (approximately 400°F.)

In the meantime, rinse fish fillet, pat dry, cut into serving pieces, rub with salt and pepper, place in greased baking dish and pour in vermouth.

Use electric knife mill to finely mince slices of white bread. Add 50 grams (approximately 1/4 cup) soft butter and parsley to breadcrumbs and mix well. Rinse mushrooms and cut into thin slices. Lightly fry mushrooms in 1 tablespoon butter and reserve.

Cook fish fillets for 10-12 minutes in preheated oven.

Meanwhile, add flour and fish stock to pan with remaining melted butter and lightly heat. Stir vigorously to avoid lumps. Stir in cream, season with salt, pepper and dash of lemon juice and leave over medium heat for about 5 minutes to thicken slightly.

2.

Remove fish fillets from oven, spread with breadcrumb mixture, press down slightly and broil for about 2 minutes, watching carefully, until fillets are nicely browned.

Drain potatoes, let evaporate and mix in pan with melted butter and freshly chopped parsley.

Distribute mushrooms and sauce on plates, top with fish fillets and serve with potatoes.