Fried Whiting with Vegetable Puree and Caper Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 620 cal. | (30 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 8.8 mg | (73 %) | ||
| Vitamin K | 51.9 μg | (87 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.5 mg | (104 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,148 mg | (29 %) | ||
| Calcium | 213 mg | (21 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 190 μg | (95 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 289 mg | |||
| Cholesterol | 148 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the caper sauce
- ½ onion
- 3 Tbsps jarred Caper
- 2 Tbsps fresh parsley (chopped)
- 4 Tbsps olive oil
- ½ tsp Dijon mustard
- 2 Tbsps lemon juice
- 2 Tbsps White vinegar
- salt
- peppers
- For the puree
- 400 grams Celery
- 200 grams starchy potatoes
- 100 milliliters milk
- 2 Tbsps butter
- salt
- Nutmeg (freshly grated)
- For the fish
- 600 grams Whiting fillet (ready to cook)
- 1 Tbsp lemon juice
- 75 grams Pastry flour
- 1 egg
- 125 grams breadcrumbs
- vegetable oil (for frying)
Preparation steps
For the sauce, peel the onion and chop finely. Coarsely chop the drained capers and add to the onion. Stir in the parsley, oil, mustard, lemon juice and vinegar. Season with salt and pepper.
For the puree, peel the celery root and potatoes and cut into cubes. Cook in salted water until tender, about 20 minutes. Drain, press through a ricer and let any remaining moisture evaporate. Stir in the hot milk and butter. Season with salt and nutmeg.
For the fish, rinse the fish, pat dry, cut into strips and sprinkle with lemon juice. Season with salt and pepper. Dredge first in flour, then in the beaten egg and finally in the breadcrumbs. Press the breading down lightly/ Fry the fish strips in hot oil in a deep fryer (approximately 170°C or 350°F) until golden. Remove and drain on paper towels. Serve with the puree and caper sauce.
