Steamed Turbot
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.
(Percentage of daily recommendation)
| Calorie | 260 cal. | (12 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 774 mg | (19 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 61 μg | (31 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 274 mg | |||
| Cholesterol | 115 mg |
Ingredients
- Ingredients
- 1 carrot
- 1 stalk Leeks
- 1 shallot
- 1 Tbsp 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
Preparation steps
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.
Peel shallot and finely chop.
Heat oil in a deep skillet. Sauté shallot over medium heat, stirring frequently, until translucent. Sauté carrot and leek for another 2 minutes.
Add fish stock, orange juice, carrot juice and star anise. Bring to a brief boil, then cook for about 4 minutes on medium heat.
Rinse turbot fillets, pat dry, season with salt and place into the broth. Cover and cook for 6-7 minutes over medium heat.
Remove fillets from the hot liquid.
Distribute vegetables between 2 deep plates and place fish fillets on top.
Pour the hot broth on top of the fish and vegetables and serve immediately.