Whiting in green sauce
Allergens:
Ingredients for 5 portions
Calculate portions
No. 3 frozen hake
1.15 kg
Table salt
3.75 g
Garlic, bulb
1.6 ud
Intense olive oil
0.03 l
Plain flour
0.03 kg
White wine
0.05 l
Frozen peas
0.1 kg
Asparagus
0.125 kg
Eggs
2.5 ud
Elaboration
For this recipe, the following elaborations are needed:
- Make a fumet
- Preparing fish
- Cut the garlic and parsley into brunoise.
For the fish:
- 1st Preparation: cooking technique, “cooking by concentration in a sauce” (velouté).
- Pour the measured intense olive oil into a pan, add the garlic, place on the heat and when the garlic starts to brown, add the flour (40 g/l roux) and the parsley.
- Off the heat add the white wine and the fumet.
- Return to the heat and let it boil until it thickens and loses the flour flavour.
- Add salt and add the seasoned whiting and let it cook.
- Off the heat add the peas, the asparagus and sprinkle with plenty of chopped parsley.
- 2nd Preparation: cooking technique, “ragout”.
- Season and flour the fish.
- Put the garlic in a bowl with the intense olive oil, add flour, a little parsley and the fish, let it cook slightly on both sides.
- Add the white wine and the fumet until covered.
- Add salt and bring to the boil. When cooked, add the peas, asparagus and sprinkle with plenty of chopped parsley.
Nutritional information (1 portion)
Energy
374.38
kcal
Carbohydrates
24.2
g
Proteins
35.07
g
Lipids
13.39
g
Fiber
8.28
g
Saturates
2.37
g
Monounsaturated fatty acids
6.31
g
Polyunsaturated fatty acids
2.33
g
Cholesterol
188.47
mg
Calcium
254.14
mg
Iron
4.92
mg
Zinc
1.67
mg
Vitamin A
238.1
ug
Vitamin C
53.39
g
Folic acid
214.05
ug
Salt (Sodium)
565.48
mg
Sugars
15.86
g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.
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