Müllerin-Style Fish Fillet
Müllerin-Style Fish Fillet - Light and delicious classic seafood dish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 378 cal. | (18 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 28.9 μg | (145 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 150 μg | (50 %) | ||
| Pantothenic acid | 5.2 mg | (87 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 8 μg | (267 %) | ||
| Vitamin C | 160 mg | (168 %) | ||
| Potassium | 1,401 mg | (35 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 602 mg | |||
| Cholesterol | 98 mg |
Ingredients
- Ingredients
- 8 Cherry tomatoes
- Romanesco broccoli (about 375 g)
- Cauliflower (about 500 g)
- 6 stalks parsley
- 2 Tbsps slivered almonds (20 grams)
- 4 fish fillets (such as trout, each about 160 grams)
- salt
- peppers
- 3 Tbsps Pastry flour (60 grams)
- 2 Tbsps sunflower oil
- 1 Tbsp butter (15 grams)
- 2 Tbsps lemon juice
Preparation steps
Rinse the tomatoes, pat dry and cut an "x" in the bottoms. Trim, rinse and divide the romanesco and cauliflower into florets. Rinse the parsley, shake dry and chop the leaves.
Toast the almonds in a dry frying pan until golden brown over medium heat and then remove. Rinse the fillets under cold water and pat dry.
Cook the romanesco and cauliflower in plenty of salted water until crisp-tender, about 3-5 minutes. Place the cherry tomatoes in a ladle and dip in the water so they are completely covered for 1-2 minutes. Then drain, rinse with cold water, peel and cut in half. Drain the romanesco and cauliflower and keep warm.
Season the fillets with salt and pepper, coat with flour and gently tap to remove excess. Heat half the oil in a pan. Cook 2 fillets over medium heat for 4-6 minutes, turning once. Place the fillets in an ovenproof dish and keep warm in an oven preheated oven to 100°C (approximately 225°F) (fan 80°C (approximately 175°F); gas mark 1). Heat the remaining oil in the pan and cook the remaining fillets in it and also keep warm in the oven.
Wipe the pan with a paper towel. Grease with butter. Cook the romanesco, cauliflower and tomatoes, covered, over low to medium heat for 1-2 minutes.
Spoon the vegetables and the fillets onto plates. Sprinkle the fish with lemon juice and sprinkle with parsley and almonds.
