Halibut with Mustard Crust and Parsley Puree
Nutritional values
(Percentage of daily recommendation)
| Calorie | 451 cal. | (21 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 7.8 μg | (39 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 64.4 μg | (107 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 19.3 mg | (161 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,388 mg | (35 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 62 μg | (31 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 310 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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)
Preparation steps
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.
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.
Arrange fish on plates and place vegetable puree next to it. Garnish with parsley and serve.
