Fish on Vegetables with Fennel and Tarragon
Nutritional values
(Percentage of daily recommendation)
| Calorie | 240 cal. | (11 %) | ||
| Protein | 4.67 g | (5 %) | ||
| Fat | 15.01 g | (13 %) | ||
| Carbohydrates | 20.83 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.53 g | (25 %) |
| Vitamin A | 554.67 mg | (69,334 %) | ||
| Vitamin D | 0.23 μg | (1 %) | ||
| Vitamin E | 1.41 mg | (12 %) | ||
| Vitamin B₁ | 0.12 mg | (12 %) | ||
| Vitamin B₂ | 0.13 mg | (12 %) | ||
| Niacin | 1.61 mg | (13 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 53.9 μg | (18 %) | ||
| Pantothenic acid | 0.58 mg | (10 %) | ||
| Biotin | 3.92 μg | (9 %) | ||
| Vitamin B₁₂ | 0.08 μg | (3 %) | ||
| Vitamin C | 101.7 mg | (107 %) | ||
| Potassium | 835.59 mg | (21 %) | ||
| Calcium | 113.44 mg | (11 %) | ||
| Magnesium | 46.52 mg | (16 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 6.09 μg | (3 %) | ||
| Zinc | 0.42 mg | (5 %) | ||
| Saturated fatty acids | 9.22 g | |||
| Cholesterol | 49.86 mg |
Ingredients
- For serving
- fresh Tarragon
- fennel fronds
- Ingredients
- salt
- peppers (freshly ground)
- 1 Fennel bulb
- 1 smaller Kohlrabi
- 1 carrot
- ½ Zucchini
- 1 Orange
- 100 milliliters Vegetable broth
- 100 milliliters dry white wine
- 1 shallot
- 1 garlic clove
- 1 Tbsp butter
- 150 milliliters Whipped cream
- 2 Tbsps freshly chopped Fresh herbs (tarragon and parsley)
Preparation steps
Wash the fish, pat dry, and sprinkle with lemon juice, salt and pepper.
Wash and clean the fennel bulb. Cut it into slices. Peel the kohlrabi and cut into bite-sized pieces. Wash the carrots and zucchini, peel the carrots and cut both in strips or slices, as desired. Peel the orange completely, including the skin, juice some of the pieces and save the rest for the garnish.
Put all the vegetables in a steamer's top section with salt and pepper. Place the fillets on the vegetables. In the bottom of the steamer, bring to a boil the broth and the white wine. Place the top insert with the vegetables and fish on top, cover and steam for about 12 minutes.
Peel and finely chop the shallot and garlic. In a skillet with hot butter, cook the shallot and garlic until soft. Add the freshly squeezed orange juice and the cream, and let the mixture boil down slightly. Add the fresh herbs and season with salt and pepper.
On a plate, place the vegetables with the fish on top. Drizzle with the orange sauce. Serve garnished with the orange slices, fennel greens and tarragon.
