Flounder with Potatoes, Zucchini and Gremolata
Nutritional values
(Percentage of daily recommendation)
| Calorie | 628 cal. | (30 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 5.2 μg | (26 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 70.9 μg | (118 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 73 mg | (77 %) | ||
| Potassium | 1,482 mg | (37 %) | ||
| Calcium | 208 mg | (21 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 92 μg | (46 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 500 grams waxy potatoes
- salt
- 3 Zucchini
- 1 handful rosemary
- 2 Red onions
- 30 grams Pine nuts
- 1 handful flat-leaf parsley
- 80 grams black Olives (pitted)
- 5 garlic cloves
- 4 Anchovy fillet
- ½ organic lemon (zested and juiced)
- 4 Tbsps olive oil
- 4 Plaice fillet (each around 140 grams) (approximately 5 ounces) (skinless)
- freshly ground peppers
- Pastry flour (for dusting)
- 5 Tbsps Canola oil
- 2 Tbsps butter
- 3 Tbsps Caper
Preparation steps
Peel the potatoes, dice and cook in salted boiling water for about 10 minutes. Drain in a colander and let cool. Meanwhile, rinse the summer squash, trim and dice. Rinse the rosemary, shake dry and pluck the needles. Peel the onions, cut into quarters then thinly slice. For the gremolata: Dry toast the pine nuts in a frying pan. Rinse the parsley, shake dry and chop. Chop the olives. Peel the garlic and chop along with the anchovies. Add the pine nuts, parsley, olives, lemon zest and olive oil. Season with lemon juice.
Rinse the fish, pat dry, season with salt and pepper and dust with flour. Heat the oil in a large saucepan and sauté the potatoes, squash and onions until lightly browned, about 10 minutes, tossing occasionally. Meanwhile, melt the butter in a large frying pan and sauté the fish until golden brown, around 3 minutes per side.
Drain the capers and add to the vegetables along with the rosemary. Season with salt and pepper then arrange on serving plates along with the fish. Sprinkle with gremolata to serve.
