Turbot with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 499 cal. | (24 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 10.7 mg | (89 %) | ||
| Vitamin K | 106.9 μg | (178 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.8 mg | (165 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 283 μg | (94 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 19.8 μg | (44 %) | ||
| Vitamin B₁₂ | 3.7 μg | (123 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,661 mg | (42 %) | ||
| Calcium | 254 mg | (25 %) | ||
| Magnesium | 189 mg | (63 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 113 μg | (57 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 381 mg | |||
| Cholesterol | 155 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 turbot fillet (eqch about 180 grams)
- 6 large shrimp (ready to cook)
- 2 carrots
- 2 onions
- 2 stalks Celery
- 6 Tbsps olive oil
- 125 milliliters dry white wine
- 50 grams Tarragon (chopped)
- 50 grams thyme
- 3 garlic cloves
- 2 Tbsps cold butter
- 3 Tomatoes (peeled, seeded and diced)
- 100 grams Chanterelle (cleaned and sliced, if necessary)
- salt
- freshly ground peppers
- 800 grams green Asparagus
Preparation steps
Rinse vegetables and pat dry. Peel carrots and cut all the vegetables into large pieces. Heat 3 tablespoons of olive oil in a pan and saute vegetables for about 3 minutes. Deglaze pan with wine. Add enough water to just cover the vegetables. Add herbs (reserving 1 tablespoon of tarragon) and peeled and crushed garlic. Simmer for about 20 minutes. Strain through a sieve and reduce sauce to about 150 ml (approximately 2/3 cup).
Heat 1 tablespoon of olive oil in a pan and saute chanterelles for a few minutes, add tarragon and tomatoes, season with salt and pepper. Add sauce and thicken with some butter.
Rinse asparagus, peel lower thirds of stalks and trim woody ends. Cook in boiling salted water for about 12 minutes. Drain.
Heat olive oil in a pan and cook fish fillets for about 2 minutes per side on high heat. Add shrimp and cook for 2 more minutes.
Arrange asparagus on plates, top with fish and shrimp and drizzle with sauce. Serve.
