Plaice with Bell Pepper-Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 1,165 cal. | (55 %) | ||
| Protein | 93 g | (95 %) | ||
| Fat | 63 g | (54 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 15.2 μg | (76 %) | ||
| Vitamin E | 21.9 mg | (183 %) | ||
| Vitamin K | 32.1 μg | (54 %) | ||
| Vitamin B₁ | 1.2 mg | (120 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 38.9 mg | (324 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 4.8 mg | (80 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 135 mg | (142 %) | ||
| Potassium | 2,009 mg | (50 %) | ||
| Calcium | 369 mg | (37 %) | ||
| Magnesium | 152 mg | (51 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 271 μg | (136 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 15.6 g | |||
| Uric acid | 559 mg | |||
| Cholesterol | 348 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 100 grams shallots
- 2 sticks Celery
- 2 Red Bell pepper
- 250 grams Arborio rice
- 8 Tbsps olive oil
- Vegetable broth
- salt
- freshly ground pepper
- 4 kitchen-ready Plaice (about 400 g)
- Juice of half lemons
- Pastry flour (for coating)
- 8 Tbsps vegetable oil
- 4 Tbsps butter
- Dill
Preparation steps
Peel and coarsely chop the shallots. Rinse the celery and cut into pieces. Rinse the bell pepper. Cut and remove the seeds and white membrane. Cut into fine strips. Rinse the risotto rice and drain well.
Heat 4 tablespoons of oil in a pan and cook the rice until soft. Add the vegetables and deglaze with the broth. Bring to a boil. Season with salt and pepper. Cover the pan and cook over medium heat for about 20 minutes.
Rinse the plaice and pat dry. Drizzle with lemon juice. Season with salt and pepper. Coat with the flour, tapping off any excess.
Heat the remaining oil and 2 tablespoons of butter in a large non-stick pan. Fry the fish briefly on both sides. Place on a baking sheet lined with aluminum foil and bake in a preheated oven at 180°C (approximately 350°F) for about 15 minutes.
Serve the plaice with the rice. Garnish with sprigs of dill.
