Flat Fish Fillet with Citrus
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
569
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 569 cal. | (27 %) | ||
| Protein | 86 g | (88 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 15.2 μg | (76 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 28.5 μg | (48 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 36.2 mg | (302 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,705 mg | (43 %) | ||
| Calcium | 323 mg | (32 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 268 μg | (134 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 480 mg | |||
| Cholesterol | 348 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 Tbsps butter
- 2 small Plaice (trimmed with heads and dark skin removed)
- 1 Tbsp white wine
- 1 lemon (juiced)
- 1 Tbsp chopped parsley
- parsley (to garnish)
- Lemon wedge (to garnish)
Preparation steps
1.
Heat the butter in a large frying pan (skillet) until foaming then add the plaice.
2.
Season with salt and pepper then cook gently for 4 minutes or until the fish is starting to brown, basting from time to time. Carefully turn over and cook for another 2 minutes.
3.
Pour over the wine, let it bubble then add the lemon juice and chopped parsley.
4.
Serve the plaice on warmed serving plates garnished with the parsley sprigs and lemon wedges.
