Flounder with White Asparagus

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Flounder with White Asparagus
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Health Score:
62 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
277
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie277 cal.(13 %)
Protein22 g(22 %)
Fat18 g(16 %)
Carbohydrates4 g(3 %)
Sugar added1 g(4 %)
Roughage1.5 g(5 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.4 μg(17 %)
Vitamin E3.4 mg(28 %)
Vitamin K42.8 μg(71 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.4 mg(78 %)
Vitamin B₆0.3 mg(21 %)
Folate123 μg(41 %)
Pantothenic acid1.5 mg(25 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C25 mg(26 %)
Potassium623 mg(16 %)
Calcium119 mg(12 %)
Magnesium52 mg(17 %)
Iron1.9 mg(13 %)
Iodine64 μg(32 %)
Zinc1.2 mg(15 %)
Saturated fatty acids10.4 g
Uric acid137 mg
Cholesterol116 mg
Complete sugar4 g

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
How healthy are the main ingredients?
Whipped creamshallotsugarsalt

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.