Whiting with celery and orange
(Percentage of daily recommendation)
| Calorie | 301 cal. | (14 %) | ||
| Protein | 19.37 g | (20 %) | ||
| Fat | 14.35 g | (12 %) | ||
| Carbohydrates | 25.47 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 156.98 mg | (19,623 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 1.01 mg | (8 %) | ||
| Vitamin B₁ | 0.24 mg | (24 %) | ||
| Vitamin B₂ | 0.17 mg | (15 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.31 mg | (22 %) | ||
| Folate | 98.76 μg | (33 %) | ||
| Pantothenic acid | 0.88 mg | (15 %) | ||
| Biotin | 2.04 μg | (5 %) | ||
| Vitamin B₁₂ | 1.88 μg | (63 %) | ||
| Vitamin C | 109.68 mg | (115 %) | ||
| Potassium | 885.24 mg | (22 %) | ||
| Calcium | 156.94 mg | (16 %) | ||
| Magnesium | 48.03 mg | (16 %) | ||
| Iron | 0.66 mg | (4 %) | ||
| Zinc | 0.63 mg | (8 %) | ||
| Saturated fatty acids | 4.87 g | |||
| Cholesterol | 75.74 mg |
Ingredients
- 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)
Preparation steps
Season fish fillets with salt and pepper and sprinkle with lemon juice.
Rinse and trim celery. Set a few of the leaves aside. Cut celery into 1 cm (1/2 inch) thick slices.
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.
Cook celery in salted boiling water, about 5 minutes. Drain and rinse with cold water. Drain again.
Fry fish fillets in hot, melted butter, about 3 minutes per side. Remove from pan and keep warm.
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.