Flounder in Orange Sauce
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
649
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 649 cal. | (31 %) | ||
| Protein | 84 g | (86 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 13.6 μg | (68 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 59.2 μg | (99 %) | ||
| Vitamin B₁ | 1.3 mg | (130 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 35.1 mg | (293 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 233 μg | (78 %) | ||
| Pantothenic acid | 4.4 mg | (73 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 6.8 μg | (227 %) | ||
| Vitamin C | 154 mg | (162 %) | ||
| Potassium | 2,280 mg | (57 %) | ||
| Calcium | 492 mg | (49 %) | ||
| Magnesium | 165 mg | (55 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 253 μg | (127 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 558 mg | |||
| Cholesterol | 298 mg | |||
| Complete sugar | 23 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 6 double Plaice fillet (about 360 grams)
- 1 stalk Leeks (white portion, about 150 grams, in wide strips)
- 1 red, fresh chili pepper (seeded, in rings)
- 2 Oranges
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
- 2 Tbsps Horseradish (from a jar)
- 1 Tbsp slivered almonds (dry roasted)
- 1 Tbsp vegetable oil
- 125 milliliters Vegetable broth
- 3 Tbsps Sour cream
- Dill (for garnish)
Preparation steps
1.
Season fish fillets with salt, pepper and lemon juice, then sprinkle one side only with horseradish and fold in half.
2.
Cut peel from oranges with a sharp knife and cut out segments between the separating membranes, collecting the juice.
3.
Briefly cook chile pepper in a pan in oil, then add leek, orange juice and vegetable stock. Bring to a boil, add fish fillets and cook over low heat, covered, for about 3 minutes. Remove from pan and keep warm. Mix in sour cream, season with salt and pepper, simmer briefly, then return fish fillets to the pan with the orange segments. Heat until warmed through.
4.
Arrange on plates. Serve garnished with almonds and dill.
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