Healthy Gourmet Kitchen

Whiting Fish with Mushroom Sauce

5
Average: 5 (1 vote)
(1 vote)
Whiting Fish with Mushroom Sauce
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
312
calories
Calories

Healthy, because

Even smarter

Nutritional values

The whiting is a sea water fish that provides a lot of protein and is very low in fat. This ensures the building and maintenance of muscles. The chanterelles contain the amino acid tryptophane: this is a very special substance that can be processed in the body to the happiness hormone serotonin.

You can't get Merlan? No problem: Alternatively you can simply fry cod fillets. Even homemade fish cakes go well with the mushrooms. We also recommend a mixed green salad as a side dish.

1 each contains
(Percentage of daily recommendation)
Calorie312 kcal(15 %)
Protein18.67 g(19 %)
Fat21.05 g(18 %)
Carbohydrates5.61 g(4 %)
Sugar added0 g(0 %)
Roughage0.54 g(2 %)
Vitamin A79.76 mg(9,970 %)
Vitamin D1.36 μg(7 %)
Vitamin E2.46 mg(21 %)
Vitamin B₁0.11 mg(11 %)
Vitamin B₂0.37 mg(34 %)
Niacin7.45 mg(62 %)
Vitamin B₆0.22 mg(16 %)
Folate28.01 μg(9 %)
Pantothenic acid1.15 mg(19 %)
Vitamin B₁₂1.95 μg(65 %)
Vitamin C1.16 mg(1 %)
Potassium649.22 mg(16 %)
Calcium63.93 mg(6 %)
Magnesium30.8 mg(10 %)
Iron0.83 mg(6 %)
Zinc1.14 mg(14 %)
Saturated fatty acids5.88 g
Cholesterol75.74 mg

Ingredients

for
4
Ingredients
4 Whiting fillets (each about 300 grams)
250 grams mixed Mushrooms (such as chanterelles)
1 shallot
4 tablespoons vegetable oil
100 milliliters Red wine
50 milliliters Port wine
salt
freshly ground peppers
lemon juice
2 tablespoons butter
1 tablespoon freshly chopped thyme
How healthy are the main ingredients?
Mushroomthymeshallotsalt

Preparation steps

1.

Rinse whiting fish and pat dry.

2.

Clean and halve or slice mushrooms, depending on size. Peel shallot and chop finely. Heat 1 tablespoon of oil in the pan and saute shallot and mushrooms for about 1-2 minutes. Deglaze pan with red wine and port and simmer for about 2 minutes on low heat. 

3.

Season fish inside and out with salt and pepper and sprinkle with lemon juice. Heat remaining oil in a pan and cook fish for about 10-15 minutes or until golden brown on both sides. 

4.

Remove mushroom sauce from heat and add cold butter and thyme, season with salt and pepper. Arrange fish on plates and drizzle with sauce. Serve.