Fish in Orange Sauce
Fish in Orange Sauce - Light, stylish and perfect as a leisurely meal for two
Healthy, because
Even smarter
Nutritional values
This light meal is a real treat, with about 40 percent of your recommended daily allowance of iodine, for example, which is indispensable for a well-functioning thyroid gland. It also contains half of the daily requirement of magnesium, which strengthens nerves and muscles, and 100 percent of your daily requirement of niacin.
You can use frozen fish filets in place of resh.
(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 11.6 μg | (19 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 915 mg | (23 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 81 μg | (41 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 345 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 4 ozs Brown rice
- salt
- 2 Oranges
- 1 Tbsp White vinegar
- 1 ½ tsps Agave syrup
- peppers
- ½ tsp Mustard
- 2 Tbsps olive oil
- 3 shallots
- 4 ozs lamb's lettuce
- 4 small Plaice fillet (each about 75 grams)
- ½ cup fish stock
- 1 small bay leaf
Kitchen utensils
Preparation steps
Bring rice, 300 ml (1 1/4 cups) of water and 1/2 teaspoon salt to a boil in a small pot. Cover and cook for about 30 minutes on low heat.
Meanwhile, rinse the orange in hot water, wipe dry and remove some strips of peel. Juice orange.
Peel orange so the bitter white pith is removed. Cut orange into thin slices, then cut half into small pieces.
Mix half of orange juice with the vinegar, agave syrup and mustard, sesaon with salt and pepper and then whisk in 1 tablespoon oil in a small bowl.
Peel shallots. Chop 1 shallot finely and mix into orange juice mixture along with the orange slices. Dice remaining shallots.
Rinse and spin lettuce dry.
Rinse fish and pat dry with paper towels.
Heat the remaining oil in a non-stick pan and cook diced shallots until soft. Pour in remaining orange juice and the fish stock.
Add orange peel strips and bay leaf, bring to a boil and stir in remaining agave syrup. Season with salt and pepper. Add fish, cover and cook for about 4 minutes on low heat.
Remove fish and keep warm. Boil sauce over high heat until reduced by about half. Add orange slices and heat briefly.
Mix lettuce with the orange dressing. Arrange orange slices on the fish and serve with the rice and salad.
