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EatSmarter exclusive recipe

Fried Fish with Mustard Sauce

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Fried Fish with Mustard Sauce

Fried Fish with Mustard Sauce - Northern German fish classic that will surely hit the spot

Difficulty:
moderate
Difficulty
Preparation:
1 hr 10 min.
Preparation
ready in 2 h.
Ready in
Calories:
510
calories
Calories
0
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Ingredients

for
4
servings
2 ⅕ pounds
¾ cup
2 tablespoons
2
1 teaspoon
1 teaspoon
1 ½ pounds
fish fillet (such as cod or halibut)
3 tablespoons
1
Onion (about 50 grams)
1 heaping tablespoon
Butter (about 20 grams)
1 heaping tablespoon
Pastry flour (about 20 grams)
1 cup
2 tablespoons
grainy Mustard
3 tablespoons
medium-hot Mustard
3 tablespoons
3 sprigs
Preparation

Kitchen utensils

2 Pots (with lid), 1 Slotted spoon, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 2 Sieves (1 coarse, 1 fine), 1 Wooden spoon, 1 Plate, 1 large Non-stick pan, 1 Slotted spatula, 1 Tablespoon, 1 Measuring cups, 1 Paper towel, 1 Whisk

Preparation steps

1.
Fried Fish with Mustard Sauce preparation step 1

Scrub the potatoes thoroughly and put in a pot with just enough water to cover. Bring to a boil, add salt, cover and cook over medium heat until knife-tender, 20-25 minutes.

2.
Fried Fish with Mustard Sauce preparation step 2

Drain the potatoes, rinse with cold water, peel and let cool.

3.
Fried Fish with Mustard Sauce preparation step 3

Meanwhile, bring vegetable broth with vinegar, bay leaves, mustard seeds and peppercorns to a boil in another pot. Cover and cook over low heat for 10 minutes.

4.
Fried Fish with Mustard Sauce preparation step 4

Rinse fish fillets and pat dry with paper towels. Cut into bite-sized pieces and place in the broth mixture. Cover and simmer over low heat for about 5 minutes.

5.
Fried Fish with Mustard Sauce preparation step 5

Remove fish pieces from broth with a slotted spoon and place on a plate. Pour liquid through a fine sieve.

6.
Fried Fish with Mustard Sauce preparation step 6

Cut cooled potatoes into slices. Heat the canola oil in a non-stick pan and cook over medium heat for about 20 minutes, turning occasionally.

7.
Fried Fish with Mustard Sauce preparation step 7

Meanwhile, for the mustard sauce, peel the onion and chop finely. Melt the butter in a small pot and cook onion over low heat, covered, for about 5 minutes.

8.
Fried Fish with Mustard Sauce preparation step 8

Sprinkle flour over onion and cook until golden. Add milk and strained cooking liquid gradually, while whisking. Bring to a boil, then simmer for about 5 minutes over low heat, whisking occasionally.

9.
Fried Fish with Mustard Sauce preparation step 9

Stir both types of mustard into the sauce and bring to a boil. Stir in cream. Season sauce to taste with salt, pepper and sweetener and keep warm.

10.
Fried Fish with Mustard Sauce preparation step 10

Rinse the parsley, shake dry, pluck off the leaves and finely chop.

11.
Fried Fish with Mustard Sauce preparation step 11

Season potatoes with salt and pepper. Lightly salt the fish pieces, add to potatoes and gently mix. Heat until warmed through. Sprinkle with chopped parsley and serve with mustard sauce.

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie510 kcal(24 %)
Protein47 g(48 %)
Fat17 g(15 %)
Carbohydrates39 g(26 %)
Sugar added1 g(4 %)
Roughage5.5 g(18 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.9 μg(20 %)
Vitamin E3 mg(25 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin15.4 mg(128 %)
Vitamin B₆0.9 mg(64 %)
Folate81 μg(27 %)
Pantothenic acid1.5 mg(25 %)
Biotin7.9 μg(18 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C34 mg(36 %)
Potassium1,450 mg(36 %)
Calcium172 mg(17 %)
Magnesium143 mg(48 %)
Iron2.4 mg(16 %)
Iodine265 μg(133 %)
Zinc2.3 mg(29 %)
Saturated fatty acids5.5 g
Uric acid284 mg
Cholesterol135 mg
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