Flounder with Pea Puree
Nutritional values
(Percentage of daily recommendation)
| Calorie | 508 cal. | (24 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin K | 48.7 μg | (81 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 166 μg | (55 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,045 mg | (26 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 91 μg | (46 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 246 mg | |||
| Cholesterol | 111 mg | |||
| Complete sugar | 3 g |
Ingredients
- For the pea puree
- 200 grams starchy potatoes
- salt
- 400 grams green Peas
- 250 milliliters Vegetable broth
- For the sauce
- ½ yellow Bell pepper
- 2 scallions
- 1 Red chili pepper
- 4 Cherry tomatoes
- 4 Tbsps vegetable oil
- 150 milliliters dry white wine
- 100 milliliters vegetable stock
- freshly ground peppers
- ½ tsp cornstarch
- For the fish
- 4 Plaice fillet (ready to cook, skinless)
- 1 Tbsp lemon juice
- 2 Tbsps butter
Preparation steps
For the pea puree: peel and rinse potatoes. cook in boiling salted water for 25-30 minutes.
Rinse peas and bring vegetable broth to boil. Add peas to the broth and simmer for about 10 minutes on medium heat.
Drain peas, collecting broth. Combine peas with a little broth and mint, puree.
For the sauce: rinse and halve bell pepper, remove seeds and ribs and dice very small. Rinse and dry scallions, cut into very small rings. Rinse and halve chile pepper, remove seeds and ribs and chop finely.
Rinse tomatoes and pat dry.
Heat 2 tablespoons of oil in a saucepan and saute all vegetables, except tomatoes. Add wine to the pan, season with salt and pepper and simmer for about 10 minutes on medium heat. If necessary, thicken sauce with cornstarch mixed with a little cold water.
For the fish: rinse fish, pat dry, sprinkle with lemon juice and season with salt and pepper. Heat remaining oil in a pan and cook fish until golden brown on both sides. Add butter and tomatoes, saute briefly.
Drain potatoes and press through a ricer. Combine with pea puree and add olive oil. Add vegetable broth, if necessary, and season with salt, pepper and nutmeg.
Arrange pea puree on plates. Drizzle sauce around and top with fish. Garnish with cherry tomatoes and mint leaves and serve.
