Plaice Fillets with Salad

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Plaice Fillets with Salad
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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
724
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie724 kcal(34 %)
Protein60 g(61 %)
Fat48 g(41 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.6 mg(75 %)
Vitamin D9.5 μg(48 %)
Vitamin E9 mg(75 %)
Vitamin K14.1 μg(24 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.8 mg(73 %)
Niacin24.2 mg(202 %)
Vitamin B₆0.8 mg(57 %)
Folate96 μg(32 %)
Pantothenic acid3 mg(50 %)
Biotin8.5 μg(19 %)
Vitamin B₁₂4.7 μg(157 %)
Vitamin C25 mg(26 %)
Potassium1,418 mg(35 %)
Calcium288 mg(29 %)
Magnesium132 mg(44 %)
Iron4 mg(27 %)
Iodine164 μg(82 %)
Zinc2.7 mg(34 %)
Saturated fatty acids22 g
Uric acid308 mg
Cholesterol271 mg
Complete sugar6 g

Ingredients

for
4
For the fish
8 Plaice fillet
2 Tbsps lemon juice
2 Tbsps butter
salt
peppers (White)
For the crust
4 Tbsps breadcrumbs
4 Tbsps ground almonds
4 Tbsps butter
For the salad
1 small Iceberg lettuce
200 grams Cherry tomatoes
1 yellow paprika
½ bunch Chives
200 grams Sour cream
4 Tbsps Horseradish cream
salt
peppers
How healthy are the main ingredients?
Sour creamalmondChivessalt

Preparation steps

1.

For the fish, rinse the plaice fillets under cold water, pat dry and check for bones. Sprinkle fillets with lemon juice and season with salt and pepper. Set aside. In the meantime, for the salad, rinse the lettuce, spin dry and tear into bite-sized pieces. Rinse the tomatoes and cut in half. Rinse the bell pepper, trim, cut in half, remove seeds, remove ribs and cut into strips. Rinse the chives, shake dry, set some whole straws for garnish aside and cut the remaining chives into small rings.

2.

For the crust, mix almonds with the breadcrumbs and and knead in the butter. Crumble the mixture between your palms.

3.

Melt the butter in an oven-proof pan and fry the fish fillets on both sides briefly. Sprinkle crust over the fillets, press lightly and bake in preheated oven at 160°C (approximately 325°F) for 10-15 minutes.

4.

Arrange the salad ingredients on plates. Stir the sour cream with horseradish until smooth and pour over the salads. Sprinkle with the chopped chives. Arrange the finished fish fillets on the salads and garnish with reserved chive straws. Serve immediately.