Flounder Roulades with Arugula and Creamy Mushroom Sauce

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Flounder Roulades with Arugula and Creamy Mushroom Sauce

Flounder Roulades with Arugula and Creamy Mushroom Sauce - The delicate fish is the spicy filling to a very special taste experience.

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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
370
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie370 cal.(18 %)
Protein35 g(36 %)
Fat21 g(18 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage5.1 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D5.8 μg(29 %)
Vitamin E4.4 mg(37 %)
Vitamin K56 μg(93 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.7 mg(64 %)
Niacin20.8 mg(173 %)
Vitamin B₆0.5 mg(36 %)
Folate83 μg(28 %)
Pantothenic acid1.4 mg(23 %)
Biotin15.9 μg(35 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C12 mg(13 %)
Potassium891 mg(22 %)
Calcium159 mg(16 %)
Magnesium76 mg(25 %)
Iron3 mg(20 %)
Iodine93 μg(47 %)
Zinc1.8 mg(23 %)
Saturated fatty acids4 g
Uric acid216 mg
Cholesterol120 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
8 Plaice fillet (Skinless, à 80 g)
Arugula (40 grams)
1 shallot
1 garlic clove
300 grams Oyster mushrooms
3 Tbsps vegetable oil
salt
white peppers
100 milliliters dry white wine
200 milliliters fish stock (jarred)
200 milliliters Soy creamer
2 Tbsps Sour cream (40 grams)
1 splash lemon juice
also:
Toothpick
How healthy are the main ingredients?
Oyster mushroomSour creamArugulashallotgarlic clovesalt

Preparation steps

1.

Rinse the fish under cold water and pat dry. Rinse the arugula and drain well. Place 2-3 arugula leaves on each fish fillet and roll up. Secure with wooden toothpicks.

2.

Peel shallots and garlic and chop finely. Clean mushrooms and cut into strips. Heat 2 tablespoons of oil in a skillet. Add the mushrooms and saute over medium heat until golden brown. Season with salt and pepper and remove.

3.

Heat the remaining oil in the pan. Saute the garlic and shallot over medium heat until soft. Add the wine and let it boil down almost completely absorbed. Add the stock and soy creamer and simmer until slightly creamy. Stir in sour cream and season with salt, pepper and lemon juice.

4.

Season the fish rolls with salt and pepper and add the mushrooms and the fish to the sauce. Cover and simmer over low heat until the fish is just cooked through, about 8 minutes.

5.

Coarsely chop the remaining arugula. Divide the fish and sauce among 4 plates and serve sprinkled with arugula.