Plaice Fillets with Asparagus and Pesto
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(0 votes)
Health Score:
83 / 100
Difficulty:
advanced
Difficulty
Preparation:
55 min.
Preparation
Calories:
578
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 578 cal. | (28 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 9 μg | (45 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 11.1 μg | (19 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 26.3 mg | (219 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,992 mg | (50 %) | ||
| Calcium | 248 mg | (25 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 171 μg | (86 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 330 mg | |||
| Cholesterol | 191 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 500 grams new potatoes
- 3 tsps olive oil
- organic lemons
- Iodized salt
- freshly ground white peppers
- 300 grams White pepper
- Juice (of 1 orange)
- 4 fresh Plaice fillet
- 2 tsps jarred Pesto
- 4 small Wooden skewers
- Basil
Preparation steps
1.
Scrub potatoes thoroughly and cut in half. Heat 2 teaspoons of oil. and cook potatoes in it over low heat for about 20 minutes. Cut the lemon into slices, add to the pan and cook for about 3 minutes. Season with salt and pepper.
2.
Cut the woody ends from the asparagus. Simmer the asparagus in orange juice and 5 tablespoons water for about 10 minutes. Season with salt and pepper.
3.
Rinse the fillets and pat dry. Spread with pesto, season with salt and pepper and roll up. Heat the remaining oil and cook the fillets for about 3 minutes. Serve with potatoes and asparagus, sprinkled with basil leaves.
