EatSmarter exclusive recipe

Redfish with Basil Foam

and Broad Beans
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Redfish with Basil Foam

Redfish with Basil Foam - Fragrant with basil: Fried battered redfish with tender beans

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Health Score:
8,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
693
calories
Calories

Healthy, because

Even smarter

Nutritional values

Although this main meal is not exactly low in calories, plenty of green stars shine in the ES-Food-Check. The protein from the redfish and beans is well utilised by the body and builds up muscles. The vegetables also provide satiating fibre.

If it is not the season for broad beans, take some from the freezer. Broad beans taste delicious even with mint. Simply replace them with basil as you like.

1 serving contains
(Percentage of daily recommendation)
Calorie693 kcal(33 %)
Protein64 g(65 %)
Fat35 g(30 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage14.5 g(48 %)
Vitamin A0.3 mg(38 %)
Vitamin D7.5 μg(38 %)
Vitamin E6 mg(50 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin16 mg(133 %)
Vitamin B₆0.9 mg(64 %)
Folate97 μg(32 %)
Pantothenic acid2.3 mg(38 %)
Biotin40.1 μg(89 %)
Vitamin B₁₂8.7 μg(290 %)
Vitamin C7 mg(7 %)
Potassium1,129 mg(28 %)
Calcium282 mg(28 %)
Magnesium164 mg(55 %)
Iron6.1 mg(41 %)
Iodine158 μg(79 %)
Zinc4.1 mg(51 %)
Saturated fatty acids8.5 g
Uric acid339 mg
Cholesterol393 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 Red onion
1 garlic
8 ounces Broad bean (fresh or frozen)
4 tablespoons olive oil
salt
black peppers
½ lemon
3 eggs
1 ounce Parmesan
12 ounces redfish fillet (such as red snapper)
Pastry flour
¼ cup white wine
5 sprigs Basil
How healthy are the main ingredients?
garlicolive oilsaltlemoneggParmesan
Preparation

Kitchen utensils

1 Small pot, 1 non-stick Skillet, 1 Bowl, 1 Small bowl, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Fine grater, 1 Whisk, 1 Slotted spatula

Preparation steps

1.
Redfish with Basil Foam preparation step 1

Peel onion and garlic and finely chop. Peel fresh beans (or thaw frozen ones).

2.
Redfish with Basil Foam preparation step 2

Heat 1 tablespoon oil in a small pot over medium heat. Sauté onion and garlic until translucent, stirring frequently.

3.
Redfish with Basil Foam preparation step 3

Add beans and sauté until tender, stirring occasionally, 3-4 minutes. Season with salt, pepper and lemon juice and set aside.

4.
Redfish with Basil Foam preparation step 4

Whisk 2 eggs in a small bowl. Finely grate the Parmesan and add to egg. Season with pepper.

5.
Redfish with Basil Foam preparation step 5

Rinse fish, pat dry and thinly slice on the diagonal.

6.
Redfish with Basil Foam preparation step 6

Season fish with salt and pepper and coat with flour, tapping off excess. Heat the remaining oil in a non-stick pan.

7.
Redfish with Basil Foam preparation step 7

Dip fish slices in the egg mixture.

8.
Redfish with Basil Foam preparation step 8

Add fish to pan and fry over medium heat until golden brown and opqaque throughout, about 3 minutes. Rinse basil, shake dry and pluck leaves. Reserve some for garnish and finely chop the rest.

9.
Redfish with Basil Foam preparation step 9

Meanwhile, whisk together white wine, remaining egg and the chopped basil in a bowl over a pot of simmering water until smooth, about 5 minutes. Divide the beans and fish among 4 plates and top with basil foam. Sprinkle with reserved basil leaves and serve immediately.