Redfish with Basil Foam
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.
(Percentage of daily recommendation)
| Calorie | 693 cal. | (33 %) | ||
| Protein | 64 g | (65 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.5 g | (48 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 18.7 μg | (31 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 40.1 μg | (89 %) | ||
| Vitamin B₁₂ | 8.7 μg | (290 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 1,129 mg | (28 %) | ||
| Calcium | 282 mg | (28 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 158 μg | (79 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 339 mg | |||
| Cholesterol | 393 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 Red onion
- 1 garlic clove
- 8 ozs Broad bean (fresh or frozen)
- 4 Tbsps olive oil
- salt
- black peppers
- ½ lemon
- 3 eggs
- 1 oz Parmesan
- 12 ozs redfish fillet (such as red snapper)
- Pastry flour
- ¼ cup white wine
- 5 sprigs Basil
Preparation steps
Peel onion and garlic and finely chop. Peel fresh beans (or thaw frozen ones).
Heat 1 tablespoon oil in a small pot over medium heat. Sauté onion and garlic until translucent, stirring frequently.
Add beans and sauté until tender, stirring occasionally, 3-4 minutes. Season with salt, pepper and lemon juice and set aside.
Whisk 2 eggs in a small bowl. Finely grate the Parmesan and add to egg. Season with pepper.
Rinse fish, pat dry and thinly slice on the diagonal.
Season fish with salt and pepper and coat with flour, tapping off excess. Heat the remaining oil in a non-stick pan.
Dip fish slices in the egg mixture.
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.
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.