EatSmarter exclusive recipe

Fried Fish with Mustard Sauce 

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

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Calories:510 kcal
Difficulty:moderate
Preparation:70 min
Ready in:120 min
Low-sugar
Vitamin-rich
Mineral-rich
High-protien
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1 serving contains (Percentage of daily recommendation)
Calories510 kcal(26%)
Protein47 g(94%)
Fat17 g(21%)
Carbohydrates39 g(15%)
Added Sugar1 g(1%)
Roughage6 g(20%)

Recipe development: EAT SMARTER

Ingredients

For servings

2 ⅕ poundsPotatoes
¾ cupsVegetable broth
2 tablespoonsWhite vinegar
2Bay leaf
1 teaspoonMustard seeds
1 teaspoonblack Peppercorns
1 ½ poundsfish fillet (such as cod or halibut)
3 tablespoonsCanola oil
1Onion (about 50 grams)
1 heaping tablespoonButter (about 20 grams)
1 heaping tablespoonPastry flour (about 20 grams)
1 cupMilk (low-fat)
2 tablespoonsgrainy Mustard
3 tablespoonsmedium-hot Mustard
3 tablespoonsWhipping cream
Salt
Pepper
Sweetener
3 sprigsParsley
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Kitchen Utensils

2 Pots, 1 Slotted spoon, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 2 Sieves, 1 Wooden spoon, 1 Plate, 1 Non-stick pan, 1 Slotted spatula, 1 Tablespoon, 1 Measuring cups, 1 Paper towel, 1 Whisk

Directions

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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 Drain the potatoes, rinse with cold water, peel and let cool.
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 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 Remove fish pieces from broth with a slotted spoon and place on a plate. Pour liquid through a fine sieve.
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 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 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 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 Rinse the parsley, shake dry, pluck off the leaves and finely chop.
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.
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