Turbot with Tomato Sauce and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 373 cal. | (18 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 13.6 g | (45 %) |
| Vitamin A | 4.4 mg | (550 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 110.5 μg | (184 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 246 μg | (82 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 25.6 μg | (57 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 1,978 mg | (49 %) | ||
| Calcium | 196 mg | (20 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 287 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 33 g |
Ingredients
- For the fish
- 400 grams turbot fillet
- salt
- white peppers
- 2 lemons (Juiced)
Preparation steps
For the fish: season fish fillets with salt and white pepper and sprinkle with lemon juice. Cover with plastic wrap and let stand for 1 hour.
For the tomato sauce and vegetables: rinse leeks and cut into thick rings, cook in boiling salted water for 3 minutes. Drain well. Peel and halve carrots, cook in boiling salted water for about 7 minutes or until soft. Drain. Drizzle vegetables with 2-3 tablespoons of olive oil and season with salt and pepper.
Rinse and blanch tomatoes in hot water for a few seconds, rinse in cold water and peel, halve and remove seeds, cut into small pieces. Peel onion and chop finely. Peel garlic and cut lengthwise. Cut olives into pieces. Heat 3 tablespoons of olive oil in a pan and saute onion until soft. Add tomatoes and garlic and simmer, covered, for about 15 minutes on medium heat, stirring often. If sauce becomes too thick, add 100 ml (approximately 2/5 cup) of water. Add olives and simmer briefly. Season with salt, pepper, nutmeg and sugar.
Steam fish fillets for 5-6 minutes.
Arrange fish fillets with vegetables and tomato sauce on plates and garnish with fresh basil. Serve.
