Fish Fillet with Lemon Honey Sauce

Rania Al-KhatibChef

Ingredjenti

• Filet ta' ħut
  0.5 kilogram
• Grapefruit
  1
• Orange, juiced
  2
• Mel
  0.3 cup
• Żejt tal-oliva
  0.5 cup
• Water, a splash
  0
• Semi tal-Fennel
  0
• Salt and pepper to taste
  0

Passi

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.

   Għodda meħtieġa:

   Friggitur

   🍳

   Pot Lid

   12 min
6. 6

   Remove from the fryer and serve with noodles.

   5 min

Fatti tan-Nutrizzjoni

Fatti Nutrizzjonali tal-Ingredjenti (għal kull 100g)

Filet ta' ħutgħal kull 100g

Enerġija206 kcal

Proteini22 g

Xaħam Totali12 g

Xaħam Saturat3 g

Xaħam Monounsaturat5 g

Xaħam Polyunsaturat2 g

Kolesterol60 mg

Aċidi Xaħmija Omega-31 g

Aċidi Xaħmija Omega-60.5 g

Vitamina A50 µg

Vitamina B1 (Thiamin)0.1 mg

Vitamina B2 (Riboflavin)0.2 mg

Vitamina B3 (Niacin)5 mg

Vitamina B5 (Acid Pantoteniku)0.5 mg

Vitamina B60.5 mg

Grapefruitgħal kull 100g

Enerġija42 kcal

Proteini0.77 g

Xaħam Totali0.14 g

Karboidrati10.66 g

Zokkor Totali7.3 g

Fibri Dietetiċi1.4 g

Ilma88 g

Melgħal kull 100g

Enerġija304 kcal

Proteini0.3 g

Karboidrati82.4 g

Zokkor Totali82.1 g

Fibri Dietetiċi0.2 g

Żejt tal-olivagħal kull 100g

Enerġija884 kcal

Xaħam Totali100 g

Semi tal-Fennelgħal kull 100g

Enerġija400 kcal

Proteini10 g

Xaħam Totali20 g

Karboidrati60 g

Fibri Dietetiċi5 g

Zokkor Totali2 g

* L-informazzjoni nutrizzjonali hija approssimattiva u l-kalkolu tagħha jista' jiġi affettwat mit-tip ta' ingredjent u mill-metodi ta' kultivazzjoni, ħażna u tisjir.

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