Flounder with White Asparagus
(0 votes)
(0 votes)
Health Score:
62 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
277
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 277 cal. | (13 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1.5 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 42.8 μg | (71 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.4 mg | (78 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 623 mg | (16 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 64 μg | (32 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 137 mg | |||
| Cholesterol | 116 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Plaice fillet (ready to cook)
- 10 grams shallots (finely chopped)
- 30 grams butter
- 50 milliliters dry white wine
- 150 milliliters fish stock
- salt
- freshly ground peppers
- 80 milliliters Whipped cream
- lemon juice
- 400 grams white Asparagus
- 1 pinch sugar
- 1 Red paprika
- 1 Tbsp butter
- salt
Preparation steps
1.
Heat butter in a large saucepan, add shallot and sauté until soft. Deglaze with wine and fish stock and simmer for a few minutes.
2.
Peel asparagus, cut off tough ends and cook in boiling salted water with a little sugar for about 20 minutes.
3.
Halve bell pepper, remove seeds and cut into strips. Melt remaining butter in a second saucepan, add bell pepper and cook about 4 minutes. Season with salt.
4.
Add flounder to the saucepan, cover and simmer for 3-4 minutes. Remove from pan and keep warm. Add cream to pan drippings and simmer until slightly reduced, then puree and season with salt, pepper and lemon juice.
5.
Arrange fish on the sauce and serve with the asparagus and bell pepper.
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