Whiting Fish with Mushroom Sauce
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.
(Percentage of daily recommendation)
| Calorie | 312 cal. | (15 %) | ||
| Protein | 18.67 g | (19 %) | ||
| Fat | 21.05 g | (18 %) | ||
| Carbohydrates | 5.61 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.54 g | (2 %) |
| Vitamin A | 79.76 mg | (9,970 %) | ||
| Vitamin D | 1.36 μg | (7 %) | ||
| Vitamin E | 2.46 mg | (21 %) | ||
| Vitamin B₁ | 0.11 mg | (11 %) | ||
| Vitamin B₂ | 0.37 mg | (34 %) | ||
| Niacin | 7.45 mg | (62 %) | ||
| Vitamin B₆ | 0.22 mg | (16 %) | ||
| Folate | 28.01 μg | (9 %) | ||
| Pantothenic acid | 1.15 mg | (19 %) | ||
| Vitamin B₁₂ | 1.95 μg | (65 %) | ||
| Vitamin C | 1.16 mg | (1 %) | ||
| Potassium | 649.22 mg | (16 %) | ||
| Calcium | 63.93 mg | (6 %) | ||
| Magnesium | 30.8 mg | (10 %) | ||
| Iron | 0.83 mg | (6 %) | ||
| Zinc | 1.14 mg | (14 %) | ||
| Saturated fatty acids | 5.88 g | |||
| Cholesterol | 75.74 mg |
Ingredients
- Ingredients
- 4 Whiting fillets (each about 300 grams)
- 250 grams mixed Mushrooms (such as chanterelles)
- 1 shallot
- 4 Tbsps vegetable oil
- 100 milliliters Red wine
- 50 milliliters Port wine
- salt
- freshly ground peppers
- lemon juice
- 2 Tbsps butter
- 1 Tbsp freshly chopped thyme
Preparation steps
Rinse whiting fish and pat dry.
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.
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.
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.
