White Fish with Orange Sauce and Vegetables

  • 11.02.2006.
  • Difficult
  • 4
  • 50 min

Although it may sometimes seem that some meal requires too much ingredients and time, this meal is certainly not one of them. The final taste is worth of every procedure and every of the numerous ingredients.

Ingredients

  • 4 tablespoons olive oil
  • 4 fillets white fish
  • 1 tablespoon Vegeta
  • 2 teaspoons lemon juice
  • For vegetable side dish:
  • 2 carrots
  • 2 spring onions
  • 2 zucchini
  • 1 red pepper
  • 2 tablespoons tablespoons oil
  • 1 teaspoon Vegeta
  • For the orange sauce:
  • 60 g butter
  • 1 spring onion, white part, finely chopped
  • 125 ml orange juice
  • 1 teaspoon orange rind
  • 1 teaspoon Vegeta
  • 1 teaspoon cornstarch
  • 2 tablespoons water

Preparation

  1. 1.
    Cut 4 larger pieces of aluminum foil and coat with half of the oil. Place each fish fillet on a separate oiled piece of foil, sprinkle with Vegeta and lemon juice and then coat with some more oil. Wrap the fish in the foil and bake in the oven heated up to 180°C for 10-15 minutes.
  2. 2.
    As a side dish, clean the vegetables and cut it into thin strips.
  3. 3.
    In a larger pan heat up the oil and sauté shortly. Add Vegeta and fry all together for about 2 minutes.
  4. 4.
    For the sauce, on 20 g of butter shortly fry finely chopped onions. Add orange juice, grated orange peel and Vegeta. Cook mixing for 3-4 minutes and add cornstarch diluted with water. Remove from fire and gradually stir in the remaining butter in the hot sauce.

Serving

Take the fried fish fillets from the foil, put on heated plates and serve with vegetable side dish and orange sauce.

Advice

Chopped vegetables as a side dish you can place under the fish and bake all together in an aluminum foil at 180°C for about 20 minutes.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 422 / 1.764 - -
Fat g 35,60 - -
Carbohydrates g 10,46 - -
Dietary fibre g 2,00 - -
Protein g 16,14 - -
Salt g 0,46 0 0
Vitamin A μg 12.207,70 305 244
Vitamin D μg 40,00 20 20
Vitamin E mg 9,28 42 42
Vitamin C mg 72,43 97 80
Potassium mg 551,77 15 15
Calcium mg 91,87 9 9
Phosphorus mg 193,04 24 24

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)