Halibut with Spaghetti and Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 601 cal. | (29 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 7.9 μg | (40 %) | ||
| Vitamin E | 9.6 mg | (80 %) | ||
| Vitamin K | 60.7 μg | (101 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20.3 mg | (169 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 215 μg | (72 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 153 mg | (161 %) | ||
| Potassium | 1,409 mg | (35 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 68 μg | (34 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 346 mg | |||
| Cholesterol | 74 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 400 grams Asparagus (green)
- salt
- sugar
- 2 Tbsps butter
- 2 Tbsps Pastry flour
- 100 milliliters Whipped cream
- peppers (freshly ground)
- ½ lemon (juiced)
- 200 grams Spaghetti
- 2 Bell pepper (yellow)
- ½ Cucumber
- 2 onions (red)
- 100 grams Cherry tomatoes
- 4 pcs Halibut (each about 100 g)
- Pastry flour (for dusting)
- 2 Tbsps vegetable oil
Preparation steps
Rinse the asparagus and cut 2 cm (approximately 3/4 inches) from both ends. Blanch in boiling salted water with a pinch of sugar about 2 minutes. Remove and rinse with cold water. Reserve a little of the asparagus cooking water.
Melt 2 tablespoons butter in a pan and sprinkle in 2 tablespoons of flour. Add the cream and a bit of asparagus cooking liquid and cook over medium heat for 5-10 minutes. Season with salt, pepper and lemon juice.
Cook the spaghetti in boiling water with a pinch of salt for 8-10 minutes until al dente.
Meanwhile, rinse and halve the peppers, remove seeds and cut into 1 cm (approximately 1/4 inch) wide strips.
Rinse and peel the cucumber. Cut into slices, then use a flower cookie cutter to decorate each slice.
Peel and thinly slice the red onion into rings.
Rinse and pat dry the cherry tomatoes. Remove stems and cut into quarters.
Rinse and pat dry the halibut. Season both sides with salt and pepper and coat with flour.
In a pan with hot oil, saute the fish on both sides until golden brown, about 2-4 minutes.
Spoon some of the sauce in the middle of a preheated plate. Arrange the asparagus and pepper strips to create a lattice look. Then arrange the remaining vegetables on top, plate the pasta and put the halibut on top of the pasta. Serve immediately.
