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Kabeljou met beurre blanc, blomkoolpuree, aspersies en ertjies

Kabeljou met beurre blanc, blomkoolpuree, aspersies en ertjies
Aangeteken deur @narvinarvinarvi | 1 gebruikers hou van hierdie kos | 0 gebruikers het hierdie kos gestoor

Voedingsfeite

Per porsie van 345 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 490 kcal
25% DV
Totale vet 28.0g
43% DV
Mono-onversadigde vet10.3g
Poli-onversadigde vet2.1g
Versadigde vet14.0g
Transvet0.8g
Totale koolhidrate 24.0g
8% DV
Vesel6.0g
Stysel11.0g
Suikers7.0g
Proteïen 38.0g
76% DV
Dierlike proteïen38.0g

Oor

’n Maer kabeljougereg met ’n bottergebaseerde beurre blanc, reduksie van rooiwyn en gemengde lentegroente. Hoog in proteïen, met matige vet en relatief min koolhidrate.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)6.5mcg22%
Cholien118.0mg21%
Folaat (B9)78.0mcg20%
Niasien (B3)4.8mg30%
Pantoteensuur (B5)0.9mg18%
Riboflavien (B2)0.2mg18%
Tiamien (B1)0.2mg15%
Vitamien A85.0mcg9%
Vitamien B121.6mcg67%
Vitamien B60.6mg36%
Vitamien C28.0mg31%
Vitamien D3.4mcg17%
Vitamien E2.1mg14%
Vitamien K48.0mcg40%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium78.0mg8%
Koper110.0mcg12%
Yster1.9mg11%
Magnesium58.0mg14%
Fosfor360.0mg51%
Kalium910.0mg19%
Selenium52.0mcg95%
Natrium620.0mg27%
Sink0.9mg8%

Kabeljou met Beurre Blanc, Blomkoolpuree, Aspersies en Ertjies

’n Klassieke voorgesit-visgereg met panbereide kabeljou met ’n ryk beurre blanc en rooewynreduksie, bedien met sagte lentegroente. Dit is die naaste aan ’n moderne bistro-styl kabeljou-hoofgereg.

Bestanddele
  • Kabeljou 160 g

  • Blomkool 70 g

  • Aspersies 40 g

  • Ertjies 25 g

  • Botter 35 g

  • Witwyn 20 ml

  • Sjalot 10 g

  • Suurlemoensap 5 ml

  • Rooiewyn 15 ml

  • Visaftreksel 20 ml

  • Olyfolie 10 ml

  • Sout 3 g

  • Swartpeper 2 g


    • Totaal: 345 g

    Instruksies
  • 1. Berei die groente voor. Sny die blomkool in klein blommetjies. Sny die aspersies netjies. Kap die sjalot fyn.

  • 2. Maak die blomkoolbasis. Prut die blomkool in ’n bietjie visaftreksel tot baie sag, en meng dan met ’n klein hoeveelheid botter, sout en peper tot glad.

  • 3. Gaar die aspersies en ertjies. Soteer of stoom die aspersies en ertjies kortliks in ’n bietjie olyfolie tot net sag. Geur liggies.

  • 4. Maak die rooiewynreduksie. Prut die rooiewyn saam met die sjalot tot dit met ongeveer twee derdes verminder het. Voeg ’n skeut visaftreksel by en verminder weer.

  • 5. Voltooi die beurre blanc. Voeg die witwyn en suurlemoensap by, en klits dan die botter geleidelik oor lae hitte in tot dit glansend en geëmulgeer is. Geur met sout en peper.

  • 6. Gaar die kabeljou. Geur die kabeljou met sout en peper, en braai dit dan in ’n pan in olyfolie tot dit net-net gaar en lig goudbruin is.

  • 7. Rond af. Skep die blomkoolpuree op die bord, rangskik die kabeljou bo-op of langsaan, voeg die aspersies en ertjies by, en skep dan die beurre blanc en rooiewynreduksie oor.


    • Voorbereidingstyd: 15 minute
    Gaarmaaktyd: 15 minute

    Nuttige wenke
  • Hou die beurre blanc op baie lae hitte om te voorkom dat dit skei.

  • Moenie die kabeljou oorgaar maak nie; dit moet klam en vlokkerig bly.

  • Verminder die rooiewyn volledig vir ’n skoner, meer gekonsentreerde sous.
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