Plaice with Orange Sauce
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 267 cal. | (13 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 0.3 μg | (1 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 828 mg | (21 %) | ||
| Calcium | 189 mg | (19 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 84 μg | (42 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 171 mg | |||
| Cholesterol | 100 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 1 large Iceberg lettuce
- 2 large Oranges
- 2 Tbsps sunflower oil
- 1 Tbsp Vinegar
- 100 milliliters Buttermilk
- Iodized salt
- 2 Tbsps chopped mint
- 4 Plaice fillet (each about 150 grams)
- freshly ground peppers
- 140 milliliters Orange juice
- 2 Tbsps Sour cream
- cayenne pepper
Preparation steps
Rinse lettuce and tear into bite-sized pieces. Peel oranges and fillet, cut into small pieces and combine with lettuce in a bowl.
Whisk 1 tablespoon of oil with vinegar and buttermilk, season with salt and pepper. Toss salad with the dressing and sprinkle with mint.
Season plaice fillets with salt and pepper. Heat remaining oil in a nonstick skillet and cook fish for about 3-4 minutes per side on medium heat. Remove from the pan and keep warm. Deglaze pan drippings with orange juice, stir in sour cream and season with cayenne pepper. Arrange plaice fillets on plates and drizzle with sauce, serve with salad.
