Fish Fillet with Lemon Honey Sauce

Rania Al-KhatibChef

Ingrediënten

• Visfilet
  0.5 kilogram
• Grapefruit
  1
• Orange, juiced
  2
• Honing
  0.3 cup
• Olijfolie
  0.5 cup
• Water, a splash
  0
• Venkelzaad
  0
• Salt and pepper to taste
  0

Stappen

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.

   Benodigde hulpmiddelen:

   Frituurpan

   🍳

   Pot Lid

   12 min
6. 6

   Remove from the fryer and serve with noodles.

   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

Grapefruitper 100g

Energy42 kcal

Protein0.77 g

Total Fat0.14 g

Carbohydrate10.66 g

Total Sugars7.3 g

Dietary Fiber1.4 g

Water88 g

Honingper 100g

Energy304 kcal

Protein0.3 g

Carbohydrate82.4 g

Total Sugars82.1 g

Dietary Fiber0.2 g

Olijfolieper 100g

Energy884 kcal

Total Fat100 g

Venkelzaadper 100g

Energy400 kcal

Protein10 g

Total Fat20 g

Carbohydrate60 g

Dietary Fiber5 g

Total Sugars2 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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