Veal Fillet Sicilian-Style
This dish is packed with protien from the veal as well as immune system-strengthening vitamin C from the oranges.
Use blood oranges in the short winter season. They taste stronger and slightly more bitter than regular oranges. A little honey, which is another important part of Sicilian cuisine, gives a light sweetness.
(Percentage of daily recommendation)
|Calorie||585 kcal||(28 %)|
|Protein||48 g||(49 %)|
|Fat||29 g||(25 %)|
|Carbohydrates||27 g||(18 %)|
|Sugar added||0 g||(0 %)|
|Roughage||8.5 g||(28 %)|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||8 mg||(67 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.6 mg||(55 %)|
|Niacin||20 mg||(167 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||147 μg||(49 %)|
|Pantothenic acid||2.8 mg||(47 %)|
|Biotin||8.6 μg||(19 %)|
|Vitamin B₁₂||1.5 μg||(50 %)|
|Vitamin C||185 mg||(195 %)|
|Potassium||1,268 mg||(32 %)|
|Calcium||210 mg||(21 %)|
|Magnesium||124 mg||(41 %)|
|Iron||6.8 mg||(45 %)|
|Iodine||10 μg||(5 %)|
|Zinc||5.1 mg||(64 %)|
|Saturated fatty acids||4.9 g|
|Uric acid||354 mg|
Peel the oranges and grapefruit following the curve of the fruit and remove the bitter white pith.
Cut oranges and grapefruit into thin slices, place on a plate and season with a little salt and pepper.
Peel the red onion and cut into thin rings.
Trim fennel bulb, rinse, pat dry and cut into very small cubes or strips. Rinse the fennel fronds, shake dry and finely chop.
Chop pistachios coarsely and lightly toast in a pan over medium heat, shaking pan frequently.
Place orange and grapefruit slices on a plate and top with onion, fennel and pistachios. Squeeze lemon.
Whisk 2 tablespoons lemon juice with salt and pepper to taste, then slowly add 3 tablespoons oil, whisking to combine. Add to the orange and grapefruit slices and let stand 10-20 minutes.
Meanwhile, pat veal dry and place between layers of plastic wrap. Pound to an even thinness using a meat mallet.
Rinse the rosemary and shake dry. Heat the remaining oil in a non-stick pan. Add veal and rosemary and cook until meat is browned on both sides, about 1 minute total. Season with salt and pepper and serve with the salad.