Flounder Rolls with Carrots and Fennel

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Flounder Rolls with Carrots and Fennel

Flounder Rolls with Carrots and Fennel - Good wound and properly tender - tasty fish from the oven.

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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
395
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie395 kcal(19 %)
Protein39 g(40 %)
Fat22 g(19 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage5.6 g(19 %)
Vitamin A1.3 mg(163 %)
Vitamin D6 μg(30 %)
Vitamin E5 mg(42 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.6 mg(55 %)
Niacin16.3 mg(136 %)
Vitamin B₆0.7 mg(50 %)
Folate96 μg(32 %)
Pantothenic acid1.8 mg(30 %)
Biotin6.8 μg(15 %)
Vitamin B₁₂3.1 μg(103 %)
Vitamin C18 mg(19 %)
Potassium1,413 mg(35 %)
Calcium243 mg(24 %)
Magnesium85 mg(28 %)
Iron2.7 mg(18 %)
Iodine113 μg(57 %)
Zinc1.8 mg(23 %)
Saturated fatty acids4 g
Uric acid202 mg
Cholesterol129 mg

Ingredients

for
4
For the rolls
2 Fennel bulb
1 shallot
3 carrots
1 tablespoon Canola oil
salt
peppers
250 milliliters Vegetable broth
½ gram Saffron
8 Plaice fillet (100 grams each)
4 tablespoons Pesto (60 grams)
150 milliliters Soy creamer
For preparation
Bakers twine
How healthy are the main ingredients?
Fennel bulbshallotcarrotsalt

Preparation steps

1.

For the rolls: Rinse fennel, cut into quarters, remove stalks and slice fennel into thin strips.

2.

Peel shallot and carrots. Chop shallot finely and cut carrots into thin strips.

3.

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.

4.

Meanwhile, rinse flounder fillets under cold water, pat dry, season with pepper, brush with pesto and roll, tying with kitchen twine.

5.

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.