Pan-Fried White Fish Fillets
Pan-Fried White Fish Fillets - Fish tastes twice as good in a creamy sauce
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.
(Percentage of daily recommendation)
| Calorie | 285 cal. | (14 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 22.4 μg | (7 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 872 mg | (22 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 59 μg | (30 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 247 mg | |||
| Cholesterol | 117 mg |
Ingredients
- 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
Kitchen utensils
Preparation steps
Cut the dried apricots into 1/2-inch cubes.
Peel shallots and chop finely.
Heat the olive oil in a pot over medium heat and cook the shallots until translucent. Pour in the apricot juice and fish stock.
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.
Add apricots and stir in cream. Season with salt and pepper and let the sauce simmer on low heat until creamy.
Meanwhile, rinse the fish fillets, pat dry and season with salt and pepper.
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.
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 .
