EatSmarter exclusive recipe

Pan-Fried White Fish Fillets

with Apricot-Thyme Sauce
4.5
Average: 4.5 (2 votes)
(2 votes)
Pan-Fried White Fish Fillets

Pan-Fried White Fish Fillets - Fish tastes twice as good in a creamy sauce

share Share
print
bookmark_border Copy URL
Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
285
calories
Calories

Healthy, because

Even smarter

Nutritional values

Among other things, white fish fillets score points for their particularly high lysine content. This protein building material is said to reduce susceptibility to stress and stress consequences. The vessels also benefit from a high lysine content, and even the desire for love is said to increase.

Not only do the apricots provide a pleasant sensation for the eyes and palate, they also provide us with a good portion of magnesium and thus strengthen the functions of muscles and nerves.

1 serving contains
(Percentage of daily recommendation)
Calorie285 kcal(14 %)
Protein31 g(32 %)
Fat9 g(8 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.1 mg(26 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.3 mg(86 %)
Vitamin B₆0.4 mg(29 %)
Folate22.4 μg(7 %)
Pantothenic acid0.8 mg(13 %)
Biotin9.7 μg(22 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C17 mg(18 %)
Potassium872 mg(22 %)
Calcium89 mg(9 %)
Magnesium54 mg(18 %)
Iron2.2 mg(15 %)
Iodine59 μg(30 %)
Zinc1 mg(13 %)
Saturated fatty acids2.6 g
Uric acid247 mg
Cholesterol117 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 ozs dried Apricot
2 shallots
1 Tbsp olive oil
3 Tbsps Apricot juice
1 ¾ cups fish stock
1 sprig thyme
¼ cup Heavy cream
salt
peppers
4 White fish (Such as Haddock, Cod or Snapper)
2 Tbsps Canola oil
4 sprigs parsley
4 sprigs Dill
1 lemon
How healthy are the main ingredients?
Apricotolive oilparsleyDillthymeshallot
Preparation

Kitchen utensils

1 Tablespoon, 1 Measuring cups, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Small pot, 1 Paper towel, 1 large Non-stick pan, 1 Wooden spoon, 1 Slotted spatula

Preparation steps

1.
Pan-Fried White Fish Fillets preparation step 1

Cut the dried apricots into 1/2-inch cubes.

2.
Pan-Fried White Fish Fillets preparation step 2

Peel shallots and chop finely.

3.
Pan-Fried White Fish Fillets preparation step 3

Heat the olive oil in a pot over medium heat and cook the shallots until translucent. Pour in the apricot juice and fish stock.

4.
Pan-Fried White Fish Fillets preparation step 4

Rinse the thyme, shake dry and add to the pan. Bring to a boil, then cook over medium heat until sauce has reduced by about half.

5.
Pan-Fried White Fish Fillets preparation step 5

Add apricots and stir in cream. Season with salt and pepper and let the sauce simmer on low heat until creamy.

6.
Pan-Fried White Fish Fillets preparation step 6

Meanwhile, rinse the fish fillets, pat dry and season with salt and pepper.

7.
Pan-Fried White Fish Fillets preparation step 7

Heat the canola oil in a large non-stick pan and cook the fish fillets until browned, 3-4 minutes on each side. Rinse herbs, shake dry, pluck leaves and chop coarsely.

8.
Pan-Fried White Fish Fillets preparation step 8

Rinse the lemon in hot water, wipe dry and cut into wedges. Sprinkle fish fillets with the herbs and serve with apricot sauce and lemon wedges .