Fried Whiting with Vegetable Puree and Caper Sauce

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Fried Whiting with Vegetable Puree and Caper Sauce
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Health Score:
81 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
620
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie620 cal.(30 %)
Protein36 g(37 %)
Fat31 g(27 %)
Carbohydrates49 g(33 %)
Sugar added0 g(0 %)
Roughage5.8 g(19 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.8 μg(4 %)
Vitamin E8.8 mg(73 %)
Vitamin K51.9 μg(87 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin12.5 mg(104 %)
Vitamin B₆0.6 mg(43 %)
Folate68 μg(23 %)
Pantothenic acid1.5 mg(25 %)
Biotin13.7 μg(30 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C27 mg(28 %)
Potassium1,148 mg(29 %)
Calcium213 mg(21 %)
Magnesium83 mg(28 %)
Iron2.7 mg(18 %)
Iodine190 μg(95 %)
Zinc2 mg(25 %)
Saturated fatty acids7.9 g
Uric acid289 mg
Cholesterol148 mg
Complete sugar6 g

Ingredients

for
4
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)
How healthy are the main ingredients?
Celerypotatoolive oilparsleyonionsalt

Preparation steps

1.

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.

2.

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.

3.

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.