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Turbot roulade with curry and Orange
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Preparation:
1 hr 30 min.
Preparation
Calories:
282
calories
Calories
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1 skewer contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 8.7 μg | (15 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 569 mg | (14 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 195 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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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)
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.
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