Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
2
Print
Turbot with Curry Sauce

Turbot with Curry Sauce

40 min.
Time:
443
calories
Calories:
Health Score:
89 / 100
Ingredientsfor  
For the turbot with curry sauce
2 turbot fillet (each 200 grams)
1 carrot
1 stalk Celery
1 Orange
1 Banana
1 Tbsp butter
1 shallot
1 tsp pickled green peppers
2 tsps mild Curry powder
2 Tbsps Sour cream
salt
freshly ground peppers
For the poaching broth
1 ½ liters water
250 milliliters milk
40 grams salt
1 organic lemon (sliced)
How healthy are the main ingredients?
CelerySour creamcarrotOrangeBananashallot
Preparation
1.

For the turbot with curry sauce, peel carrot, cut lengthwise into slices and then cut into thin sticks.

2.

Rinse celery, cut in half lengthwise and then cut into small pieces. Reserve celery leaves.

3.

Peel orange with a sharp knife, remove all whites skins and cut out fruit segments. Reserve resulting orange juice. 

4.

Peel banana and cut into slices.

5.

Chop shallot finely. Heat butter in a pan and saute shallot until soft, add half of banana slices and orange segments, let cook for a few minutes, add orange juice and curry powder and cook everything for about 10 minutes, then strain through a sieve into a small saucepan, reheat, add sour cream and pickled green pepper, stir and season with salt and pepper. Keep warm.

6.

Cook vegetables in a pot of boiling salted water for about 4 minutes. Drain.

7.

For the poaching broth, add all ingredients in a shallow pan, mix and bring to a boil, add pieces of turbot, reduce heat and simmer for approximately 4 minutes until done.

8.

Arrange curry sauce on warmed plates give, place turbot pieces on top, add vegetables and serve garnished with remaining orange segments, sliced banana and some celery leaves.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie443 cal.(21 %)
Protein33 g(34 %)
Fat18 g(16 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage6.4 g(21 %)
Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.