Gourmet Fish Dish with Scallions
(0 votes)
(0 votes)
Health Score:
74 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr
Ready in
Calories:
676
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 676 cal. | (32 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 15.2 μg | (25 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.9 μg | (13 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,172 mg | (29 %) | ||
| Calcium | 260 mg | (26 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 110 μg | (55 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 17.2 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 148 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 fish fillets (each approx 150 g, without skin)
- 3 bunches scallions (greens removed)
- 3 shallots (finely diced)
- ¼ cup black Olives (pitted and chopped)
- 1 Tbsp butter
- 1 ⅔ cups Red wine
- 2 Tbsps Caper
- 1 Tbsp flat-leaf parsley (chopped)
- 3 slices Bread
- ⅓ cup Hazelnuts
- 4 Tbsps melted butter
- 1 Tbsp fresh thyme
- salt
- freshly ground peppers
- 4 Tbsps olive oil
- 2 Tbsps cold butter
Preparation steps
1.
Wash the salmon fillets and pat dry.
2.
Heat the butter in a saucepan and sauté the shallots. Deglaze with red wine and reduce to a quarter. Chop the capers and add, together with the parsley and olives.
3.
Heat the oven to 220°C (200° fan) | 425F | gas 7.
4.
Cut the crust off the bread and cut into cubes. Blend in a mixer with the hazelnuts, then stir in 2 tablespoons of butter and the thyme. Place the salmon fillets in an ovenproof dish and brush with the remaining butter. Season with salt and pepper. Spread the breadcrumbs over the top of the salmon and slightly press down. Bake in the oven for approx. 15 minutes.
5.
In the meantime heat the olive oil in a frying pan and sauté the spring onions. Season the red wine sauce with salt and pepper and bring to the boil. Stir in the cold knobs of butter but do not boil.
6.
Arrange the spring onions onto plates, place the salmon on the top and drizzle the red wine sauce over the top. Garnish with parsley and serve.
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