Fried Fish with Mustard Sauce
Fried Fish with Mustard Sauce - Northern German fish classic that will surely hit the spot
Healthy, because
Even smarter
Nutritional values
Sea fish is extremely rich in vitamins and minerals. In addition to abundant iodine (important for a healthy thyroid gland), it contains a generous portion of the anti-aging vitamin D and many anti-inflammatory omega-3 fatty acids.
Delicious side dish: a cucumber salad made of finely sliced cucumber (you don't need to remove the skin from organic vegetables), dressed with a dressing of red wine vinegar, honey, salt, pepper, rapeseed oil and plenty of fresh, chopped dill.
(Percentage of daily recommendation)
| Calorie | 510 cal. | (24 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,450 mg | (36 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 265 μg | (133 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 284 mg | |||
| Cholesterol | 135 mg |
Ingredients
- Ingredients
- 2 ⅕ lbs potatoes
- ¾ cup Vegetable broth
- 2 Tbsps White vinegar
- 2 bay leaves
- 1 tsp Mustard seed
- 1 tsp black peppercorns
- 1 ½ lbs fish fillets (such as cod or halibut)
- 3 Tbsps Canola oil
- 1 onion (about 50 grams)
- 1 heaping Tbsp butter (about 20 grams)
- 1 heaping Tbsp Pastry flour (about 20 grams)
- 1 cup
- 2 Tbsps grainy Mustard
- 3 Tbsps medium-hot Mustard
- 3 Tbsps Whipped cream
- salt
- peppers
- Sweetener
- 3 sprigs parsley
Kitchen utensils
Preparation steps
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.
Drain the potatoes, rinse with cold water, peel and let cool.
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.
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.
Remove fish pieces from broth with a slotted spoon and place on a plate. Pour liquid through a fine sieve.
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.
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.
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.
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.
Rinse the parsley, shake dry, pluck off the leaves and finely chop.
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.
