Fried Fish with Basil Cream Sauce

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Fried Fish with Basil Cream Sauce
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
453
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie453 cal.(22 %)
Protein29 g(30 %)
Fat30 g(26 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage6.3 g(21 %)
Vitamin A3.5 mg(438 %)
Vitamin D2.1 μg(11 %)
Vitamin E3.4 mg(28 %)
Vitamin K37 μg(62 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin12 mg(100 %)
Vitamin B₆0.7 mg(50 %)
Folate60 μg(20 %)
Pantothenic acid1 mg(17 %)
Biotin18.1 μg(40 %)
Vitamin B₁₂3.4 μg(113 %)
Vitamin C15 mg(16 %)
Potassium1,237 mg(31 %)
Calcium157 mg(16 %)
Magnesium70 mg(23 %)
Iron2.1 mg(14 %)
Iodine27 μg(14 %)
Zinc1.1 mg(14 %)
Saturated fatty acids11.9 g
Uric acid217 mg
Cholesterol117 mg
Complete sugar15 g

Ingredients

for
2
Ingredients
2 Hakes (or other fish fillet, about 220 g)
2 Tbsps lemon juice
400 grams carrots
½ bunch Basil
100 grams Whipped cream
salt
freshly ground peppers
2 Tbsps olive oil
How healthy are the main ingredients?
carrotWhipped creamolive oilBasilsalt

Preparation steps

1.

Rinse fillets with cold water and pat dry and brush with lemon juice and season with salt and pepper. Peel carrots and allow some of green top to remain. Blanch carrots in boiling salted water for about 8 minutes until al dente. Drain. Rinse basil, shake dry and roughly chop and puree with cream. Season with salt and pepper.

2.

Heat olive oil in a nonstick pan and fry fish on both sides for about 2-3 minutes. Remove from pan and keep warm. Warm basil cream in a pan. Arrange fish and carrots on a warm plate and serve with the basil cream.

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