Plaice with Orange Sauce

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Plaice with Orange Sauce
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
267
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie267 cal.(13 %)
Protein29 g(30 %)
Fat10 g(9 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.3 mg(38 %)
Vitamin D4.5 μg(23 %)
Vitamin E5.1 mg(43 %)
Vitamin K0.3 μg(1 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.8 mg(98 %)
Vitamin B₆0.5 mg(36 %)
Folate75 μg(25 %)
Pantothenic acid1.6 mg(27 %)
Biotin5.3 μg(12 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C65 mg(68 %)
Potassium828 mg(21 %)
Calcium189 mg(19 %)
Magnesium59 mg(20 %)
Iron2.2 mg(15 %)
Iodine84 μg(42 %)
Zinc1.1 mg(14 %)
Saturated fatty acids2.5 g
Uric acid171 mg
Cholesterol100 mg
Complete sugar14 g

Ingredients

for
4
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
How healthy are the main ingredients?
Orange juiceSour creammintOrangecayenne pepper

Preparation steps

1.

Rinse lettuce and tear into bite-sized pieces. Peel oranges and fillet, cut into small pieces and combine with lettuce in a bowl. 

2.

Whisk 1 tablespoon of oil with vinegar and buttermilk, season with salt and pepper. Toss salad with the dressing and sprinkle with mint.

3.

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.