Whiting with Celery and Orange

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Whiting with Celery and Orange
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
301
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie301 cal.(14 %)
Protein19.37 g(20 %)
Fat14.35 g(12 %)
Carbohydrates25.47 g(17 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A156.98 mg(19,623 %)
Vitamin D1.3 μg(7 %)
Vitamin E1.01 mg(8 %)
Vitamin B₁0.24 mg(24 %)
Vitamin B₂0.17 mg(15 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.31 mg(22 %)
Folate98.76 μg(33 %)
Pantothenic acid0.88 mg(15 %)
Biotin2.04 μg(5 %)
Vitamin B₁₂1.88 μg(63 %)
Vitamin C109.68 mg(115 %)
Potassium885.24 mg(22 %)
Calcium156.94 mg(16 %)
Magnesium48.03 mg(16 %)
Iron0.66 mg(4 %)
Zinc0.63 mg(8 %)
Saturated fatty acids4.87 g
Cholesterol75.74 mg

Ingredients

for
2
Ingredients
2 Whiting fillets (each about 250 grams)
1 Tbsp lemon juice
1 Tbsp butter
3 Oganic oranges
4 stalks Celery
1 Tbsp olive oil
salt
peppers (freshly ground)
How healthy are the main ingredients?
Celeryolive oilsalt

Preparation steps

1.

Season fish fillets with salt and pepper and sprinkle with lemon juice.

2.

Rinse and trim celery. Set a few of the leaves aside. Cut celery into 1 cm (1/2 inch) thick slices.

3.

With a sharp knife, remove peel and pith from oranges. Working over a bowl, cut between membranes to remove whole segments. Squeeze pulp over the bowl to extract any remaining juice.

4.

Cook celery in salted boiling water, about 5 minutes. Drain and rinse with cold water. Drain again.

5.

Fry fish fillets in hot, melted butter, about 3 minutes per side. Remove from pan and keep warm.

6.

Add oil and orange juice to the pan and simmer a few minutes. Add celery and cook until warmed through. Season with salt and pepper and stir in reserved celery leaves and orange segments. To serve, divide fish fillets among plates and top with sauce.