EatSmarter exclusive recipe

Veal Fillet Sicilian-Style

with Orange and Grapefruit Salad
4.25
Average: 4.3 (4 votes)
(4 votes)
Veal Fillet Sicilian-Style

Veal Fillet Sicilian-Style - The veal is quite delicate and slightly sour from the citrus fruits

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Health Score:
Health Score
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
585
calories
Calories

Healthy, because

Even smarter

Nutritional values

Oranges are a big part of the Sicilian diet. Oranges and grapefruits are often prepared heartily, and since they are mostly used raw, the vitamin C is preserved. Not only does it strengthen the immune system, it also fends off free radicals and protects the skin from too much sunlight.

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.

1 serving contains
(Percentage of daily recommendation)
Calorie585 kcal(28 %)
Protein48 g(49 %)
Fat29 g(25 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E8 mg(67 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin20 mg(167 %)
Vitamin B₆0.7 mg(50 %)
Folate147 μg(49 %)
Pantothenic acid2.8 mg(47 %)
Biotin8.6 μg(19 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C185 mg(195 %)
Potassium1,268 mg(32 %)
Calcium210 mg(21 %)
Magnesium124 mg(41 %)
Iron6.8 mg(45 %)
Iodine10 μg(5 %)
Zinc5.1 mg(64 %)
Saturated fatty acids4.9 g
Uric acid354 mg
Cholesterol110 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
1
1
1
small Fennel bulb (about 5 ounces)
1 ounce
½
4 tablespoons
6
fillets Veal (about 2 ounces each)
2 sprigs
Preparation

Kitchen utensils

1 Skillet, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Whisk, 1 Slotted spatula, 1 Meat mallet, 1 Citrus juicer, 1 Plastic wrap, 1 Plate

Preparation steps

1.
Veal Fillet Sicilian-Style preparation step 1

Peel the oranges and grapefruit following the curve of the fruit and remove the bitter white pith.

2.
Veal Fillet Sicilian-Style preparation step 2

Cut oranges and grapefruit into thin slices, place on a plate and season with a little salt and pepper.

3.
Veal Fillet Sicilian-Style preparation step 3

Peel the red onion and cut into thin rings.

4.
Veal Fillet Sicilian-Style preparation step 4

Trim fennel bulb, rinse, pat dry and cut into very small cubes or strips. Rinse the fennel fronds, shake dry and finely chop.

5.
Veal Fillet Sicilian-Style preparation step 5

Chop pistachios coarsely and lightly toast in a pan over medium heat, shaking pan frequently.

6.
Veal Fillet Sicilian-Style preparation step 6

Place orange and grapefruit slices on a plate and top with onion, fennel and pistachios. Squeeze lemon.

7.
Veal Fillet Sicilian-Style preparation step 7

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.

8.
Veal Fillet Sicilian-Style preparation step 8

Meanwhile, pat veal dry and place between layers of plastic wrap. Pound to an even thinness using a meat mallet.

9.
Veal Fillet Sicilian-Style preparation step 9

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.