Recipes
White Fish with Orange Sauce and Vegetables
Although it may sometimes seem that some meal requires too much ingredients and time, this meal is certainly not one of them. The final taste is worth of every procedure and every of the numerous ingredients.
| Preparation time | 50 min |
|---|---|
| Demanding |  |
| Energetic value | 422 kcal / 1764 kJ |
| Table of nutritive values | |
Ingredients
 | 4 |
|---|---|
| 4 tablespoons | olive oil |
| 4 | fillets white fish |
| 1 tablespoon | Vegeta |
| 2 teaspoons | lemon juice |
| For vegetable side dish: | |
| 2 | carrots |
| 2 | spring onions |
| 2 | zucchini |
| 1 | red pepper |
| 2 tablespoons | tablespoons oil |
| 1 teaspoon | Vegeta |
| For the orange sauce: | |
| 60 g | butter |
| 1 | spring onion, white part, finely chopped |
| 125 ml | orange juice |
| 1 teaspoon | orange rind |
| 1 teaspoon | Vegeta |
| 1 teaspoon | cornstarch |
| 2 tablespoons | water |
Preparation
- Cut 4 larger pieces of aluminum foil and coat with half of the oil. Place each fish fillet on a separate oiled piece of foil, sprinkle with Vegeta and lemon juice and then coat with some more oil. Wrap the fish in the foil and bake in the oven heated up to 180°C for 10-15 minutes.
- As a side dish, clean the vegetables and cut it into thin strips.
- In a larger pan heat up the oil and sauté shortly. Add Vegeta and fry all together for about 2 minutes.
- For the sauce, on 20 g of butter shortly fry finely chopped onions. Add orange juice, grated orange peel and Vegeta. Cook mixing for 3-4 minutes and add cornstarch diluted with water. Remove from fire and gradually stir in the remaining butter in the hot sauce.
Serving
Take the fried fish fillets from the foil, put on heated plates and serve with vegetable side dish and orange sauce.
Advice
Chopped vegetables as a side dish you can place under the fish and bake all together in an aluminum foil at 180°C for about 20 minutes.
Nutritional values
Energetic and nutritional values have been calculated per meal.
| Nutrient | Unit of measurement | Quantity | RDA (%) | |
|---|---|---|---|---|
| Women* | men* | |||
| Total proteins | g | 16,14 | - | - |
| Total carbohydrates | g | 10,46 | - | - |
| Total fat | g | 35,60 | - | - |
| Diet fibres | g | 2,00 | - | - |
| Cholesterol | mg | 86,57 | - | - |
| Vitamin A | IU | 12207,70 | 305 | 244 |
| Vitamin C | mg | 72,43 | 97 | 80 |
| Vitamin D | IU | 40,00 | 20 | 20 |
| Vitamin E | IU | 9,28 | 42 | 42 |
| Calcium | mg | 91,87 | 9 | 9 |
| Phosphor | mg | 193,04 | 24 | 24 |
| Potassium | mg | 551,77 | 15 | 15 |
| Sodium | g | 0,18 | 0 | 0 |
* RDA is based on daily intake for women of 2000 kcal, for men 2900 kcal, from 25 to 50 years of age. (Data source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)
