Halibut Roulade
Halibut Roulade - Delicious and healthy!
Nutritional values
(Percentage of daily recommendation)
| Calorie | 342 cal. | (16 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 10.3 μg | (52 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 55.8 μg | (93 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 23.5 mg | (196 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 85 mg | (89 %) | ||
| Potassium | 1,445 mg | (36 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 80 μg | (40 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 419 mg | |||
| Cholesterol | 77 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 8 Halibut fillet (each about 100 grams)
- 200 grams green Beans
- 200 grams Baby carrot
- salt
- white peppers
- 1 Tbsp butter (15 grams)
- 1 onion
- 1 garlic clove
- 1 red Bell pepper
- 1 Tbsp olive oil
- 1 tsp ground paprika (sweet)
- 200 milliliters fish stock (from a jar)
- 50 grams Sour cream
- Chives
- In addition
- Food-safe craft stick
Preparation steps
Rinse fish fillets under cold water and pat dry.
Rinse carrots and beans, peel carrots. Blanch both in boiling salted water for 3-4 minutes or until al dente. Rinse with cold water and drain.
Season fish fillets with salt and pepper, place some beans and carrots in the middle of each, roll up and secure with skewers.
Melt butter and butter casserole dish with it. Arrange fish in the dish, drizzle with remaining butter and bake in preheated oven at 140°C (fan 120°C; gas mark 1-2) (approximately 275°F) for 15-20 minutes.
Prepare sauce. Peel onion and garlic and dice finely. Rinse bell pepper, halve and remove seeds and ribs, dice.
Heat oil in a pan. Saute onion, garlic and pepper on medium heat for 1-2 minutes. Season with paprika, add fish stock and simmer until soft for 4-5 minutes. Puree and strain through a sieve.
Heat up sauce and simmer until desired consistency is reached. Remove from heat, add sour cream and season with salt and pepper.
Rinse chives, shake dry and cut into rings.
Arrange fish on plates, drizzle with sauce and sprinkle with chives. Serve.
