Redfish Fillets with Mustard and Caper Sauce and Cucumber Salad
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(0 votes)
Health Score:
88 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
402
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 17.5 μg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 20.4 μg | (45 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 856 mg | (21 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 61 μg | (31 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 10.9 g | |||
| Uric acid | 379 mg | |||
| Cholesterol | 82 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 1 Cucumber
- Salt and freshly ground pepper
- 150 grams Sour cream
- Juice of half of a lemons
- 1 bunch Dill
- For the fish
- 4 portions redfish fillet 150 grams (approximately 5 ounces)
- Juice of half of a lemons
- Salt and peppers
- 3 Tbsps vegetable oil
- 2 Tbsps butter
- 100 milliliters milk
- 1 Tbsp Dijon mustard
- 2 tsps Caper
- Lemon wedge
Preparation steps
1.
Peel the cucumber and cut into thin slices. Season with salt and set aside for 10 minutes, then pat dry with paper towels. Mix the sour cream with the lemon juice. Season with salt and pepper. Rinse the dill, shake dry and chop coarsely.
2.
Sprinkle the redfish fillets with lemon juice. Season with salt and pepper. Heat the oil and butter in a pan. Cook the redfish fillets on each side for 3-4 minutes. Remove the fish from the pan. Pour the milk into the pan, then stir in mustard and add the capers. Season with salt and pepper. Serve the fish with the sauce, cucumber salad and garnished with an eighth of a lemon.
