Pike on Leeks

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Pike on Leeks
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Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
273
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie273 cal.(13 %)
Protein5.38 g(5 %)
Fat20.05 g(17 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage1.8 g(6 %)
Vitamin A277.73 mg(34,716 %)
Vitamin D0.33 μg(2 %)
Vitamin E1.13 mg(9 %)
Vitamin B₁0.07 mg(7 %)
Vitamin B₂0.08 mg(7 %)
Niacin1.31 mg(11 %)
Vitamin B₆0.15 mg(11 %)
Folate38.18 μg(13 %)
Pantothenic acid0.24 mg(4 %)
Biotin0.98 μg(2 %)
Vitamin B₁₂0.29 μg(10 %)
Vitamin C18.37 mg(19 %)
Potassium203.14 mg(5 %)
Calcium71.08 mg(7 %)
Magnesium26.28 mg(9 %)
Iron1.61 mg(11 %)
Iodine4.06 μg(2 %)
Zinc0.3 mg(4 %)
Saturated fatty acids12.15 g
Cholesterol66.56 mg

Ingredients

for
4
For the fish
1 Pike-perch fish
salt
peppers
1 lemon (juiced)
1 handful parsley
2 thin sprigs Leeks
2 Tbsps butter
100 milliliters dry white wine
200 milliliters Vegetable broth
For the sauce
1 shallot
2 Tbsps butter
2 Tbsps Pastry flour
400 milliliters Vegetable broth
100 milliliters Whipped cream
2 medium hot Mustard
salt
peppers
Nutmeg (freshly grated)
1 splash lemon juice
How healthy are the main ingredients?
LeekWhipped creamparsleysaltlemonshallot

Preparation steps

1.
Preheat the oven to 200 ° C top and bottom heat Preheat.
2.

For the fish: rinse and pat dry fish, season with salt and pepper, drizzle with lemon juice. Rinse and shake dry parsley, place into fish cavity. 

3.

Halve leeks lengthwise, rinse and cut into 1 cm rings (approximately 1/2 inch). Heat butter in a large roasting pan and saute leeks for about 1-2 minutes, season with salt and pepper. Place fish on top and cover with aluminum foil.

4.

Bake in preheated oven at 200°C (approximately 400°F) for about 30 minutes, add broth to the pan, if needed. 

5.

For the sauce: peel shallot and chop finely. Heat butter in the pan and saute shallot for a few minutes, add flour and saute briefly. Gradually add broth, whisking, and simmer for about 3-4 minutes. Add cream and season with salt, pepper, nutmeg and lemon juice. Add mustard and whisk well. 

6.

Arrange fish and leeks on a plate. Drizzle with sauce and place the rest of sauce in a bowl. Serve. 

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