Turbot with Vegetables

0
Average: 0 (0 votes)
(0 votes)
Turbot with Vegetables
share Share
print
bookmark_border Copy URL
Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
858
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie858 kcal(41 %)
Protein84.01 g(86 %)
Fat39.99 g(34 %)
Carbohydrates29.82 g(20 %)
Sugar added0 g(0 %)
Roughage10.45 g(35 %)
Vitamin A1,109.23 mg(138,654 %)
Vitamin D1.32 μg(7 %)
Vitamin E3.73 mg(31 %)
Vitamin B₁0.65 mg(65 %)
Vitamin B₂0.76 mg(69 %)
Niacin26.42 mg(220 %)
Vitamin B₆1.2 mg(86 %)
Folate368.62 μg(123 %)
Pantothenic acid3.12 mg(52 %)
Biotin7.13 μg(16 %)
Vitamin B₁₂8.09 μg(270 %)
Vitamin C63.33 mg(67 %)
Potassium2,518.58 mg(63 %)
Calcium395.22 mg(40 %)
Magnesium298.19 mg(99 %)
Iron7.12 mg(47 %)
Iodine1.5 μg(1 %)
Zinc3.57 mg(45 %)
Saturated fatty acids6.62 g
Cholesterol292.8 mg

Ingredients

for
4
Ingredients
4 turbot fillet (eqch about 180 grams)
6 large shrimp (ready to cook)
2 carrots
2 onions
2 stalks Celery
6 tablespoons olive oil
125 milliliters dry white wine
50 grams Tarragon (chopped)
50 grams thyme
3 garlic
2 tablespoons cold butter
3 tomatoes (peeled, seeded and diced)
100 grams Chanterelle (cleaned and sliced, if necessary)
salt
freshly ground peppers
800 grams green Asparagus
How healthy are the main ingredients?
ChanterelleCeleryolive oilTarragonthymecarrot

Preparation steps

1.

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).

2.

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.  

3.

Rinse asparagus, peel lower thirds of stalks and trim woody ends. Cook in boiling salted water for about 12 minutes. Drain.

4.

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.

5.

Arrange asparagus on plates, top with fish and shrimp and drizzle with sauce. Serve.