Fried Halibut with Green Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 408 cal. | (19 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 7.7 μg | (39 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 110.5 μg | (184 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 21.3 mg | (178 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 337 μg | (112 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 108 mg | (114 %) | ||
| Potassium | 1,952 mg | (49 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 76 μg | (38 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Uric acid | 378 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 4 shallots
- 1 Tbsp butter
- 200 milliliters fish stock
- 50 milliliters lemon juice
- 800 grams green Asparagus
- salt
- sugar
- 4 thick Halibut fillet (about 200 grams)
- 2 Tbsps clarified butter
- freshly ground peppers
- 4 Beefsteak tomato
- 2 Tbsps olive oil
- 1 Tbsp chopped parsley
Preparation steps
Peel shallots and chop very finely. Melt 1 tablespoon of butter in a saucepan and saute shallots until golden yellow. Add fish stock and lemon juice. Reduce by half over low heat and then strain through a sieve. Keep warm.
Preheat oven to 50°C (approximately 125°F). Peel lower third of asparagus and cut off hard ends. Cook in boiling salted water with 1 teaspoon sugar for 8-10 minutes. Remove with a slotted spoon, drain and keep covered in oven to stay warm.
Blanch tomatoes for a few seconds. Shock, peel, quarter, core and cut into cubes. Heat oil in a saucepan and saute tomatoes for 1-2 minutes. Season with salt and pepper.
Rinse halibut fillets, pat dry and cook for about 3 minutes on each side in a pan with 2 tablespoons melted butter. Season with salt and pepper. Spread tomatoes on top of fillets and sprinkle with parsley.
Drizzle plates with lemon sauce, arrange asparagus over sauce and top with fish fillets. Serve immediately.
