Steamed Halibut with Leek

0
Average: 0 (0 votes)
(0 votes)
Steamed Halibut with Leek
share Share
print
bookmark_border Copy URL
Health Score:
62 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
439
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie439 cal.(21 %)
Protein44 g(45 %)
Fat26 g(22 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage1.7 g(6 %)
Vitamin A0.4 mg(50 %)
Vitamin D10.5 μg(53 %)
Vitamin E2.9 mg(24 %)
Vitamin K60 μg(100 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin21.8 mg(182 %)
Vitamin B₆1 mg(71 %)
Folate92 μg(31 %)
Pantothenic acid0.8 mg(13 %)
Biotin8.4 μg(19 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C24 mg(25 %)
Potassium1,188 mg(30 %)
Calcium108 mg(11 %)
Magnesium77 mg(26 %)
Iron2 mg(13 %)
Iodine83 μg(42 %)
Zinc1.2 mg(15 %)
Saturated fatty acids14.8 g
Uric acid418 mg
Cholesterol115 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
800 grams black Halibut (ready to cook)
salt
freshly ground peppers
1 Oven bag (40 cm, approximately 16 inches)
1 bunch parsley
1 tsp black Tea
50 milliliters dry white wine
100 milliliters fish stock
1 stalk Leeks
2 Tbsps butter (to fry)
100 milliliters Whipped cream
½ tsp cornstarch
40 grams cold butter (in small pieces)
How healthy are the main ingredients?
LeekWhipped creamparsleysalt

Preparation steps

1.

Preheat the oven to 120°C (approximately 250°F).

2.

Rinse the fish, pat dry, make multiple cuts into the skin rub with salt and pepper around.

3.

Tie the oven bag at one end with kitchen twine and spread the parsley and the tea inside. Place the fish on top and pour in the wine and the stock. Close the oven bag and place on a baking sheet. Cook for about 40 minutes.

4.

Cut the leeks lengthwise, rinse and cut into 5 cm long pieces (approximately 2 inches). Fry 15-20 minutes in a hot pan with melted butter, turning occasionally, over low heat.

5.

Remove the fish from the oven, remove from the bag and keep warm. Strain the stock into a pot, pour in the cream, bring to the boil and simmer for 3-4 minutes. Mix the cornstarch with cold water and stir into the sauce with the small butter pieces.

6.

Use a hand blender to make the sauce frothy. Remove the skin of the fish, loosen the meat from the bones and portion. Serve with the vegetables on warmed plates, drizzled with the sauce.