Chinese Fish Fillet with Vegetables

Fatima Al-ThaniChef

Ingrediënten

• Visfilet
  2 kilograms
• Olijfolie
  8 tablespoons
• Witte peper
  1 teaspoon
• Zout
  0
• Plantenolie
  2 tablespoons
• Ui
  3 pieces
• Knoflook
  5 cloves
• Wortel
  1 kilogram
• Prei
  0.5 cup
• Water
  2 cups
• Sojasaus
  0.3 cup
• Fish stock cube
  1
• Worcestersaus
  3 tablespoons
• Tabasco-saus
  0.5 teaspoon
• Maïzena
  2 tablespoons

Stappen

1. 1

   Place the fish in a baking tray, and brush with olive oil. Season with salt and white pepper and grill until cooked. Cut into thick slices.

   Benodigde hulpmiddelen:

   🍳

   Baking tray

   10 min
2. 2

   To prepare the sauce, heat the vegetable oil in a pot over the heat, then add the onion and sauté until softened.

   Benodigde hulpmiddelen:

   Pan

   5 min
3. 3

   Add the garlic until browned, then add the carrot, leek, and mushrooms and stir the ingredients for five minutes.

   5 min
4. 4

   Add the water, soy sauce, and fish stock cube. Stir the ingredients well, and after two minutes add the Worcestershire sauce and Tabasco, and let them boil for 10 minutes.

   10 min
5. 5

   Add two tablespoons of cornstarch dissolved in a little water to the sauce, then add the fish slices. Leave on the heat until the sauce thickens.

   5 min

Voedingsfeiten

Ingredients Nutritional Facts (per 100g)

Visfiletper 100g

Energy206 kcal

Protein22 g

Total Fat12 g

Saturated Fat3 g

Monounsaturated Fat5 g

Polyunsaturated Fat2 g

Cholesterol60 mg

Omega-3 Fatty Acids1 g

Omega-6 Fatty Acids0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothenic Acid)0.5 mg

Vitamin B60.5 mg

Olijfolieper 100g

Energy884 kcal

Total Fat100 g

Witte peperper 100g

Energy300 kcal

Protein10 g

Total Fat5 g

Carbohydrate60 g

Dietary Fiber20 g

Total Sugars5 g

Zoutper 100g

Ash100 g

Plantenolieper 100g

Energy884 kcal

Total Fat100 g

Uiper 100g

Energy40 kcal

Protein1.1 g

Total Fat0.1 g

Carbohydrate9.34 g

Dietary Fiber1.7 g

Total Sugars4.24 g

Knoflookper 100g

Energy100 kcal

Protein2 g

Total Fat1 g

Carbohydrate20 g

Dietary Fiber5 g

Total Sugars3 g

Wortelper 100g

Energy41 kcal

Protein0.93 g

Total Fat0.24 g

Carbohydrate9.58 g

Dietary Fiber2.8 g

Total Sugars4.74 g

Water88.29 g

Preiper 100g

Energy61 kcal

Protein1.5 g

Total Fat0.3 g

Carbohydrate14.2 g

Dietary Fiber1.8 g

Total Sugars3.9 g

Water83 g

Waterper 100g

Water100 g

Sojasausper 100g

Energy53 kcal

Protein8 g

Total Fat0.1 g

Carbohydrate6 g

الملح5 g

Worcestersausper 100g

Energy70 kcal

Protein0.5 g

Total Fat0.1 g

Carbohydrate14 g

Total Sugars3 g

الملح1.2 g

Tabasco-sausper 100g

Energy20 kcal

Protein0.5 g

Total Fat0.1 g

Carbohydrate4 g

Total Sugars1 g

Dietary Fiber0.2 g

الملح1.5 mg

Maïzenaper 100g

Energy381 kcal

Protein0.3 g

Total Fat0.1 g

Carbohydrate91.6 g

Dietary Fiber0.9 g

Total Sugars0.3 g

* Voedingswaarden zijn bij benadering en de berekening kan worden beïnvloed door het type ingrediënt en de teelt-, opslag- en kookmethoden.

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