Fish Fillet with Lemon Honey Sauce

Rania Al-KhatibKok

Ingredienser

• Fiskefilet
  0.5 kilogram
• Grapefrugt
  1
• Orange, juiced
  2
• Honning
  0.3 cup
• Olivenolie
  0.5 cup
• Water, a splash
  0
• Fennikelfrø
  0
• Salt and pepper to taste
  0

Trin

1. 1

   Wrap the fillet if possible, and secure it with a toothpick. Use previously frozen and shaped fillet in the recipe.

   5 min
2. 2

   To prepare the sauce: Peel the grapefruit, cut it into slices, and place it in a deep frying pan.

   5 min
3. 3

   Juice the orange, and add honey and olive oil. Season and taste, and add a few sprigs of lemon verbena or a little fennel seeds.

   5 min
4. 4

   Add water if the fruits are not very juicy.

   5 min
5. 5

   Place the sauce on low heat. Add the fish fillet to the sauce, cover the pot, and cook for 12 minutes or until the fish looks firm and cooked.

   Nødvendigt udstyr:

   Frituregryde

   🍳

   Pot Lid

   12 min
6. 6

   Remove from the fryer and serve with noodles.

   5 min

Ernæringsfakta

Ingrediensers næringsindhold (pr. 100g)

Fiskefiletpr. 100g

Energi206 kcal

Protein22 g

Total fedt12 g

Mættede fedtsyrer3 g

Enkeltumættede fedtsyrer5 g

Flerumættede fedtsyrer2 g

Kolesterol60 mg

Omega-3 fedtsyrer1 g

Omega-6 fedtsyrer0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothensyre)0.5 mg

Vitamin B60.5 mg

Grapefrugtpr. 100g

Energi42 kcal

Protein0.77 g

Total fedt0.14 g

Kulhydrat10.66 g

Sukkerarter i alt7.3 g

Kostfibre1.4 g

Vand88 g

Honningpr. 100g

Energi304 kcal

Protein0.3 g

Kulhydrat82.4 g

Sukkerarter i alt82.1 g

Kostfibre0.2 g

Olivenoliepr. 100g

Energi884 kcal

Total fedt100 g

Fennikelfrøpr. 100g

Energi400 kcal

Protein10 g

Total fedt20 g

Kulhydrat60 g

Kostfibre5 g

Sukkerarter i alt2 g

* Næringsindholdet er omtrentligt, og beregningen kan påvirkes af ingredienstype samt dyrknings-, opbevarings- og tilberedningsmetode.

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