Fish with Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 584 cal. | (28 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 5.1 μg | (9 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,397 mg | (35 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 124 μg | (62 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 10.7 g | |||
| Uric acid | 42 mg | |||
| Cholesterol | 295 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 700 grams fish fillets (Pollock, redfish or cod)
- lemons (Juiced)
- salt
- freshly ground peppers
- 700 grams cooked Boiled potato
- 3 Tbsps clarified butter
- 50 grams Pastry flour
- 3 Tbsps vegetable oil
- 2 Tbsps chopped Dill
- 200 milliliters Vegetable broth
- 100 grams Yogurt (0.1% fat)
- 2 Tbsps Mustard
- 2 egg yolks
- 1 pinch sugar
Preparation steps
Rinse fish fillets under cold water and pat dry, debone and cut into about 3 cm (approximately 1 inch) wide strips. Season with lemon juice, salt and pepper. Peel potatoes and cut into slices. Heat clarified butter in a frying pan and cook potatoes on medium heat for about 12-15 minutes or until crispy.
Remove potatoes from the pan and keep warm. Place flour in a shallow dish and coat fish with it. Heat oil in a pan and cook fish for about 5 minutes or until golden yellow, turning gently. Keep warm in the pan on very low heat.
Combine vegetable broth, yogurt, mustard and egg yolks in a saucepan and whisk on medium heat until creamy. Season sauce with 1 pinch of sugar, salt and pepper and add dill. Arrange fish with potatoes on plates and serve with mustard and dill sauce.
