Protein-Packed Dinner

Steamed Turbot

with Vegetables and Carrot-Orange Broth
4.666665
Average: 4.7 (3 votes)
(3 votes)
Steamed Turbot

Steamed Turbot - An elegant and luxurious dish requiring minimal effort

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
260
calories
Calories

Healthy, because

Even smarter

Nutritional values

The firm, aromatic flesh of turbot is low in fat, very rich in protein, and provides a lot of vitamin D. This fat-soluble vitamin is important for the growth and strength of the bones and for smooth nerve and muscle functions. Carrot and juice provide us with beta-carotene, which is partly converted into vitamin A in our organism. The rest acts as a "radical scavenger" and thus protects our skin from sun damage.

This makes a quick and delicious dish. For a more simple, everyday recipe, prepare it with frozen vegetables and a less expensive fish filet.

1 serving contains
(Percentage of daily recommendation)
Calorie260 kcal(12 %)
Protein34 g(35 %)
Fat8 g(7 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A1.5 mg(188 %)
Vitamin D3.2 μg(16 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.4 mg(87 %)
Vitamin B₆0.6 mg(43 %)
Folate40 μg(13 %)
Pantothenic acid1 mg(17 %)
Biotin10.5 μg(23 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C25 mg(26 %)
Potassium774 mg(19 %)
Calcium145 mg(15 %)
Magnesium108 mg(36 %)
Iron3.4 mg(23 %)
Iodine61 μg(31 %)
Zinc1.1 mg(14 %)
Saturated fatty acids1.3 g
Uric acid274 mg
Cholesterol115 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 carrot
1 stalk Leeks
1 shallot
1 tablespoon olive oil
½ cup fish stock
½ cup Orange juice
½ cup Carrot juice
1 Star anise
2 turbot fillet (about 6 oz)
Sea salt
How healthy are the main ingredients?
carrotLeekshallotolive oilOrange juice
Preparation

Kitchen utensils

1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Slotted spoon, 1 Ladle, 1 Lid

Preparation steps

1.
Steamed Turbot preparation step 1

Peel carrot and cut into very thin strips (julienne). Cut the white part of leek in half lengthwise, rinse and cut into approximately 2-inch long pieces. Cut carrot strips into approximately 2-inch lengths.

2.
Steamed Turbot preparation step 2

Peel shallot and finely chop.

3.
Steamed Turbot preparation step 3

Heat oil in a deep skillet. Sauté shallot over medium heat, stirring frequently, until translucent. Sauté carrot and leek for another 2 minutes.

4.
Steamed Turbot preparation step 4

Add fish stock, orange juice, carrot juice and star anise. Bring to a brief boil, then cook for about 4 minutes on medium heat.

5.
Steamed Turbot preparation step 5

Rinse turbot fillets, pat dry, season with salt and place into the broth. Cover and cook for 6-7 minutes over medium heat.

6.
Steamed Turbot preparation step 6

Remove fillets from the hot liquid.

7.
Steamed Turbot preparation step 7

Distribute vegetables between 2 deep plates and place fish fillets on top.

8.
Steamed Turbot preparation step 8

Pour the hot broth on top of the fish and vegetables and serve immediately.