Pike and Char with Asparagus

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Pike and Char with Asparagus
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Health Score:
85 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
339
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie339 cal.(16 %)
Protein40 g(41 %)
Fat16 g(14 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage3.2 g(11 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E6.6 mg(55 %)
Vitamin K65.2 μg(109 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂1 mg(91 %)
Niacin14.6 mg(122 %)
Vitamin B₆0.7 mg(50 %)
Folate156 μg(52 %)
Pantothenic acid1 mg(17 %)
Biotin3.4 μg(8 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C43 mg(45 %)
Potassium1,170 mg(29 %)
Calcium76 mg(8 %)
Magnesium88 mg(29 %)
Iron1.6 mg(11 %)
Iodine135 μg(68 %)
Zinc0.7 mg(9 %)
Saturated fatty acids2.9 g
Uric acid64 mg
Cholesterol113 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
500 milliliters vegetable stock
4 Tbsps olive oil
1 Tbsp White vinegar
Saffron
salt
500 grams Asparagus (blanched)
1 lemon (juiced)
2 Tbsps Noilly Prat
150 grams Celery
8 Walnut
1 lemon (organic)
750 grams fish fillets (such as pike and char)
How healthy are the main ingredients?
Celeryolive oilsaltlemonWalnut

Preparation steps

1.

Rinse the asparagus and peel. Slice 1/2 and simmer in 50 ml (approximately 1/4 cup) stock and a pinch of saffron until tender, about 4 minutes. Purée with the olive oil, lemon juice and vermouth.

2.

Cut the tips off the other 1/2 of the asparagus. Set aside. Slice the asparagus stalks. Cut the celery into small cubes. Coarsely chop the walnuts. Add 1/2 the walnuts, asparagus stalks and celery to the asparagus sauce.

3.

Bring the remaining stock to a boil in a wide saucepan with a pinch of saffron, the vinegar and a pinch of salt. 

4.

Slice the remaining lemon. Cut the fish fillets into thin strips. Form the fish strips into 4 braids, securing with toothpicks. Carefully place the fish braids in the stock and simmer over low heat until the fish is poached to your liking. Remove the fish braids, drain and arrange on serving plates. Pour the sauce over top and garnish with lemon slices, asparagus tips and remaining walnuts.