Flounder Rolls with Carrots and Fennel
Flounder Rolls with Carrots and Fennel - Good wound and properly tender - tasty fish from the oven.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 395 cal. | (19 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.3 mg | (136 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,413 mg | (35 %) | ||
| Calcium | 243 mg | (24 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 113 μg | (57 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 202 mg | |||
| Cholesterol | 129 mg |
Ingredients
- For the rolls
- 2 Fennel bulb
- 1 shallot
- 3 carrots
- 1 Tbsp Canola oil
- salt
- peppers
- 250 milliliters Vegetable broth
- ½ gram Saffron
- 8 Plaice fillet (100 grams each)
- 4 Tbsps Pesto (60 grams)
- 150 milliliters Soy creamer
- For preparation
- Bakers twine
Preparation steps
For the rolls: Rinse fennel, cut into quarters, remove stalks and slice fennel into thin strips.
Peel shallot and carrots. Chop shallot finely and cut carrots into thin strips.
Heat oil in a pan. Saute shallot until soft over medium heat. Add fennel and carrots and sauté 2-3 minutes and season with salt and pepper. Pour in vegetable broth, add saffron and simmer 5 minutes.
Meanwhile, rinse flounder fillets under cold water, pat dry, season with pepper, brush with pesto and roll, tying with kitchen twine.
Mix soy creamer into vegetables. Place everything in a baking dish and top with fish fillets. Bake in preheated oven at 200°C (fan oven 180°C; gas mark 3) (approximately 400°F) for 20-25 minutes. Remove from oven, season with pepper and serve.
