Marinated Flounder

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Marinated Flounder
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 12 h. 45 min.
Ready in
Calories:
340
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie340 cal.(16 %)
Protein52 g(53 %)
Fat13 g(11 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0 mg(0 %)
Vitamin D9 μg(45 %)
Vitamin E6.7 mg(56 %)
Vitamin K0.5 μg(1 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.7 mg(64 %)
Niacin21.8 mg(182 %)
Vitamin B₆0.7 mg(50 %)
Folate44 μg(15 %)
Pantothenic acid2.5 mg(42 %)
Biotin4.4 μg(10 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C25 mg(26 %)
Potassium1,065 mg(27 %)
Calcium196 mg(20 %)
Magnesium76 mg(25 %)
Iron3 mg(20 %)
Iodine161 μg(81 %)
Zinc1.6 mg(20 %)
Saturated fatty acids2.1 g
Uric acid289 mg
Cholesterol189 mg
Complete sugar2 g

Ingredients

for
6
Ingredients
12 Plaice fillet (each about 60 grams)
salt
freshly ground peppers
Pastry flour (for coating)
4 Tbsps vegetable oil
1 bunch Radish
1 white onion
6 Juniper berries
2 organic lemons
2 tsps Caper
How healthy are the main ingredients?
RadishsaltonionJuniper berrieslemon

Preparation steps

1.

Rinse fish fillets, pat dry, season with salt and pepper and coat with flour. Heat oil in a pan and cook fish for about 1-2 minutes per side or until golden brown on both sides. Drain on paper towels. 

2.

Rinse radishes and shake dry. Set aside some green leaves. 

3.

Cut radishes into thin slices. Peel onion and cut into rings. Crush juniper berries. Rinse 1 lemon in hot water, grate zest finely. Squeeze juice from both lemons. 

4.

Combine onion, lemon zest, capers, juniper berries, 1/2 teaspoon of salt and 1/2 teaspoon of sugar with 300 ml (approximately 1 1/4 cup) of water, bring to a boil and simmer for 3 mintues. Arrange fish in a shallow dish, sprinkle with radish slices and add hot broth. Cool and refrigerate overnight. Garnish with radish leaves and serve.