Turbot Roulade with Curry and Orange

0
Average: 0 (0 votes)
(0 votes)
Turbot Roulade with Curry and Orange
share Share
print
bookmark_border Copy URL
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
282
calories
Calories

Nutritional values

1 skewer contains
(Percentage of daily recommendation)
Calorie282 cal.(13 %)
Protein26 g(27 %)
Fat15 g(13 %)
Carbohydrates8 g(5 %)
Sugar added2 g(8 %)
Roughage1.7 g(6 %)
Vitamin A0 mg(0 %)
Vitamin D3 μg(15 %)
Vitamin E2.6 mg(22 %)
Vitamin K8.7 μg(15 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.5 mg(36 %)
Folate29 μg(10 %)
Pantothenic acid0.9 mg(15 %)
Biotin6.3 μg(14 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C34 mg(36 %)
Potassium569 mg(14 %)
Calcium64 mg(6 %)
Magnesium78 mg(26 %)
Iron1.4 mg(9 %)
Iodine25 μg(13 %)
Zinc0.7 mg(9 %)
Saturated fatty acids2.2 g
Uric acid195 mg
Cholesterol38 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
4 thin turbot fillet (à 80 grams)
5 Tbsps olive oil
juice of Oranges
Zest of two untreated Oranges
1 garlic clove (very finely chopped)
2 Tbsps chopped, fresh thyme
1 tsp honey
1 tsp Curry
1 Tbsp Orange liqueur
salt
freshly ground peppers
candied Oranges (for garnish)
How healthy are the main ingredients?
olive oilthymehoneyOrangegarlic cloveCurry

Preparation steps

1.

For the marinade, in a bowl, whisk together 3 tablespoons olive oil, orange zest, thyme, garlic, honey and curry powder. Rinse the turbot, pat dry and place in a shallow baking dish. Pour the marinade over, cover and refrigerate 1 hour. Roll up, skin side in and thread each fillet, along with the marinade on a wooden skewer.

2.

Saute the fish with the oil from the marinade until cooked through, 6-7 minutes. Remove and deglaze the pan with orange juice and orange liqueur. Season with salt and pepper and drizzle over the fish rolls. Serve with candied orange wedges.