Fish Fillets with Endive and Avocado
Nutritional values
(Percentage of daily recommendation)
| Calorie | 562 cal. | (27 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 19.9 μg | (33 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 15.6 mg | (130 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.9 μg | (13 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,589 mg | (40 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 135 μg | (68 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 11.1 g | |||
| Uric acid | 14 mg | |||
| Cholesterol | 142 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 pcs fish fillets each about 160 grams (approximately 5 ounces each)
- 2 small Avocados
- juice of lemons
- salt
- freshly ground peppers
- 3 Endive
- 20 grams melted butter
- 2 Tbsps Pine nuts
- 2 Tbsps balsamic vinegar
- ½ tsp Mustard
- 4 Tbsps olive oil
- 50 grams Whipped cream
Preparation steps
Sprinkle fish fillets with half of the lemon juice and season with salt and pepper.
Rinse endive and cut in half lengthwise. Season with salt and pepper.
Place the fish fillets in a greased baking dish. Top with the endive, cut-sides down. Drizzle with the melted butter. Cover with foil and bake in preheated 180°C (approximately 350°F) oven for about 20 minutes.
Peel avocados, cut in half, remove the pits and cut the avocado halves lengthwise into thin slices. Immediately sprinkle with remaining lemon juice.
Two minutes before the end of the cooking time, place the avocado slices on the endive. Bake 2 minutes.
Meanwhile, toast the pine nuts in a dry frying pan.
Whisk vinegar with mustard, and a little salt and pepper. Whisk in the oil.
Beat the cream until medium peaks form.
To serve, carefully remove the endive. Trim off about 2 cm (approximately 3/4 inch) from the bottom of the endive and separate the endive into leaves. Arrange the endive leaves on warmed plates. Top with the fish and avocado slices. Sprinkle with pine nuts, drizzle a little balsamic sauce and some of the whipped cream.
