Fried Fish with Basil Cream Sauce
(1 vote)
(1 vote)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
453
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 453 cal. | (22 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
more nutritional values
| Vitamin A | 3.5 mg | (438 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 37 μg | (62 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 18.1 μg | (40 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 1,237 mg | (31 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 217 mg | |||
| Cholesterol | 117 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
