Fish with Vegetables and Creamy Sauce
Fish with Vegetables and Creamy Sauce - All-inclusive: fish, potatoes, vegetables and sauce.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 1.9 mg | (136 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 1,495 mg | (37 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 469 mg | |||
| Cholesterol | 103 mg |
Ingredients
- Ingredients
- 2 carrots
- 2 onions
- 2 stalks Celery
- 4 button Mushroom
- 4 Arctic Chars (or arctic char fillets, each about 150g; skin on)
- salt
- peppers
- 1 Tbsp lemon juice
- 1 Tbsp olive oil
- 150 milliliters dry white wine
- 250 milliliters fish stock (jarred)
- 600 grams waxy potatoes
- 1 tsp clarified butter (5 g)
- 1 Tbsp butter (15 g)
- 1 Tbsp Pastry flour (20 g)
- 100 milliliters
- ½ bunch Fresh herbs (such as chervil, dill, tarragon)
Preparation steps
Peel the carrots and onions, and clean the celery. Dice into small pieces. Clean and thinly slice the mushrooms.
Rinse the fish under cold water, pat dry, and season with salt, pepper, and lemon juice.
Heat the oil in a pan. Add the vegetables, and sauté over medium heat for 2-3 minutes. Add the wine, season with salt and pepper, and place in a watered clay pot. Lay the fish in the pot with 150 ml (approximately 5 ounces) of fish stock. Cover and transfer to a cold oven. Heat the oven to 220°C (approximately 430°F) and cook for 35 minutes.
Rinse the potatoes, then cook for 25 minutes in boiling salted water. Remove from the water, peel, and cut into 1 1/2 cm (approximately 1/2 inch) slices.
Heat the clacrified butter in a frying pan, then add the potatoes and cook until golden brown over medium heat.
Remove the fish from the clay pot and remove the skin. Keepthe fish warm, and set aside with the vegetables.
Melt the butter in a saucepan. Add the flour, cook for 3 minutes, then ass the vegetables. Stir in the milk and remaining fish stock. Simmer for 3 minutes until thickened.
Rinse, dry, and chop the herbs. Mix into the sauce and season to taste with salt and pepper.
Divide the vegetables and potatoes into ramekins and sprinkle with the sauce. Top with the fish and mushrooms slices, and serve.
