Fish with Vegetables and Mustard Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 766 cal. | (36 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 49 g | (42 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 30.2 μg | (50 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 18.2 mg | (152 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 1,642 mg | (41 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 468 μg | (234 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 30.6 g | |||
| Uric acid | 297 mg | |||
| Cholesterol | 192 mg | |||
| Complete sugar | 10 g |
Ingredients
- For the fish and vegetables
- 4 pcs Cod (each about 160 g)
- lemons (juice)
- salt
- freshly ground peppers
- Pastry flour
- 4 Tbsps butter
- 250 grams small carrots
- 1 bunch scallions
- 150 grams Frozen pea
- 500 grams small potatoes
- For the sauce
- 150 grams butter
- 2 Tbsps Mustard
- 4 Tbsps Whipped cream
- cayenne pepper
Preparation steps
For the vegetables: Thoroughly scrub the potatoes. Cook in a pot of boiling water until knife-tender, about 20 minutes.
Rinse and peel the carrots. Cook in a pot of boiling salted water until tender, about 8 minutes. Drain, rinse with cold water and drain again.
Rinse the scallions and slice. Cook in a pot of boiling salted water for 6 minutes. Drain, rinse with cold water and drain again. Thaw the peas.
For the sauce: Heat the butter and mustard in a saucepan, stirring until smooth. Add the cream and season with cayenne pepper to taste.
For the fish: Drizzle the fish with the lemon juice. Season with salt and pepper to taste. Dredge in the flour. Heat the butter in a skillet. Add the fish and cook until golden, about 3 minutes per side.
For serving: Toss the carrots, scallions and peas in the butter in the skillet. Season with salt and pepper to taste.
Drain the potatoes.
Serve the fish with the vegetables, potatoes and mustard sauce.
