Fish Fillet with Lemon Honey Sauce

Rania Al-KhatibKokk

Ingredienser

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

Trinn

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.

   Nødvendig utstyr:

   Fritøs

   🍳

   Pot Lid

   12 min
6. 6

   Remove from the fryer and serve with noodles.

   5 min

Ernæringsfakta

Næringsinnhold i ingredienser (per 100g)

Fiskefiletper 100g

Energi206 kcal

Protein22 g

Total fett12 g

Mettede fettsyrer3 g

Enenumettede fettsyrer5 g

Flerumettede fettsyrer2 g

Kolesterol60 mg

Omega-3 fettsyrer1 g

Omega-6 fettsyrer0.5 g

Vitamin A50 µg

Vitamin B1 (Tiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantotensyre)0.5 mg

Vitamin B60.5 mg

Grapefruktper 100g

Energi42 kcal

Protein0.77 g

Total fett0.14 g

Karbohydrat10.66 g

Sukkerarter totalt7.3 g

Kostfiber1.4 g

Vann88 g

Honningper 100g

Energi304 kcal

Protein0.3 g

Karbohydrat82.4 g

Sukkerarter totalt82.1 g

Kostfiber0.2 g

Olivenoljeper 100g

Energi884 kcal

Total fett100 g

Fennikelfrøper 100g

Energi400 kcal

Protein10 g

Total fett20 g

Karbohydrat60 g

Kostfiber5 g

Sukkerarter totalt2 g

* Næringsinnholdet er omtrentlig, og beregningen kan påvirkes av ingredienstype samt dyrkings-, lagrings- og tilberedningsmetode.

Diettegenskaper og tagger