Halibut with Mustard Crust and Parsley Puree

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Halibut with Mustard Crust and Parsley Puree
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Health Score:
82 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
451
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie451 cal.(21 %)
Protein35 g(36 %)
Fat23 g(20 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.3 mg(38 %)
Vitamin D7.8 μg(39 %)
Vitamin E7.2 mg(60 %)
Vitamin K64.4 μg(107 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin19.3 mg(161 %)
Vitamin B₆0.9 mg(64 %)
Folate74 μg(25 %)
Pantothenic acid1.2 mg(20 %)
Biotin6.6 μg(15 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C41 mg(43 %)
Potassium1,388 mg(35 %)
Calcium118 mg(12 %)
Magnesium98 mg(33 %)
Iron2.8 mg(19 %)
Iodine62 μg(31 %)
Zinc1.6 mg(20 %)
Saturated fatty acids9 g
Uric acid310 mg
Cholesterol68 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
250 grams starchy potatoes
200 grams Parsnips
salt
2 bunches parsley (about 60 grams)
2 Tbsps butter
75 milliliters Whipped cream
salt
Nutmeg
4 shallots
4 Halibut fillet (ready to cook à 160 g)
freshly ground peppers
2 Tbsps Pastry flour
4 Tbsps Mustard
3 Tbsps vegetable oil
parsley (for garnishing)
How healthy are the main ingredients?
potatoParsnipMustardWhipped creamparsleysalt

Preparation steps

1.

Peel potatoes and parsnip, chop coarsely and cook in salted water for about 20 minutes or until tender. Drain and let all water evaporate. Mash finely. Rinse parsley, shake dry and pluck off leaves. Melt butter and mash finely with parsley. Whip cream until stiff. Add parsley mixture to mashed vegetables. Fold cream into puree. Season with salt and nutmeg.

2.

Peel shallots and chop very finely. Rinse halibut fillets and pat dry. Season with salt and pepper and coat with flour. Coat fish on skin side with mustard and sprinkle with shallot cubes. Press gently. Heat oil in a pan and cook fish, mustard side down, for about 5-6 minutes. Turn over and remove from heat. Leave fish in the pan until fish is done.

3.

Arrange fish on plates and place vegetable puree next to it. Garnish with parsley and serve.