Fish Fillet with Lemon Honey Sauce

Rania Al-Khatibkuhar

Sestavine

• File rib
  0.5 kilogram
• Grenivka
  1
• Orange, juiced
  2
• Med
  0.3 cup
• Oljčno olje
  0.5 cup
• Water, a splash
  0
• Semena komarčka
  0
• Salt and pepper to taste
  0

Koraki

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.

   Potrebni pripomočki:

   Fritterska

   🍳

   Pot Lid

   12 min
6. 6

   Remove from the fryer and serve with noodles.

   5 min

Dejstva o hranilni vrednosti

Hranilne vrednosti sestavin (na 100g)

File ribna 100g

Energija206 kcal

Beljakovine22 g

Skupne maščobe12 g

Nasičene maščobe3 g

Enostavno nenasičene maščobe5 g

Večkrat nenasičene maščobe2 g

Holesterol60 mg

Omega-3 maščobne kisline1 g

Omega-6 maščobne kisline0.5 g

Vitamin A50 µg

Vitamin B1 (Tiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantotenska kislina)0.5 mg

Vitamin B60.5 mg

Grenivkana 100g

Energija42 kcal

Beljakovine0.77 g

Skupne maščobe0.14 g

Ogljikovi hidrati10.66 g

Skupni sladkorji7.3 g

Prehranske vlaknine1.4 g

Voda88 g

Medna 100g

Energija304 kcal

Beljakovine0.3 g

Ogljikovi hidrati82.4 g

Skupni sladkorji82.1 g

Prehranske vlaknine0.2 g

Oljčno oljena 100g

Energija884 kcal

Skupne maščobe100 g

Semena komarčkana 100g

Energija400 kcal

Beljakovine10 g

Skupne maščobe20 g

Ogljikovi hidrati60 g

Prehranske vlaknine5 g

Skupni sladkorji2 g

* Hranilne vrednosti so približne, na izračun pa lahko vplivajo vrsta sestavine ter načini pridelave, skladiščenja in kuhanja.

Prehranske značilnosti in oznake