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Kabeljou met beurre blanc, rooiwynreduksie en lentegroente

Kabeljou met beurre blanc, rooiwynreduksie en lentegroente
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Voedingsfeite

Per porsie van 390 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 520 kcal
26% DV
Totale vet 28.0g
43% DV
Totale koolhidrate 24.0g
8% DV
Proteïen 38.0g
76% DV

Oor

’n Michelin-styl kabeljougereg met blomkool, beurre blanc, rooiwynreduksie, gebotterde lentewortels en dragon. Elke 390 g porsie lewer 520 kalorieë met 38,0 g proteïen, 24,0 g koolhidrate en 28,0 g vet.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)4.0mcg13%
Cholien110.0mg20%
Folaat (B9)70.0mcg18%
Niasien (B3)8.5mg53%
Pantoteensuur (B5)1.7mg34%
Riboflavien (B2)0.2mg17%
Tiamien (B1)0.1mg13%
Vitamien A620.0mcg69%
Vitamien B122.2mcg92%
Vitamien B60.5mg26%
Vitamien C28.0mg31%
Vitamien D2.5mcg13%
Vitamien E2.8mg19%
Vitamien K22.0mcg18%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium80.0mg8%
Chroom4.0mcg11%
Koper0.1mcg0%
Jodium55.0mcg37%
Yster1.8mg10%
Magnesium45.0mg11%
Mangaan0.3mg11%
Molibdeen12.0mcg27%
Fosfor320.0mg46%
Kalium720.0mg15%
Selenium38.0mcg69%
Natrium520.0mg23%
Sink1.2mg11%

Kabeljou met Beurre Blanc, Rooiwynreduksie en Lentegroente

’n Klassieke opgediende visgereg met sagte kabeljou bedien met ’n botterige beurre blanc en rooiwynreduksie, saam met blomkool en lentewortels. Die samestelling is elegant en Frans-geïnspireerd, met ’n ryk sousbalans teenoor die sagte wit vis.

Ingredients


  • Kabeljou: 170 g

  • Blomkool: 90 g

  • Beurre blanc: 45 g

  • Rooiwynreduksie: 20 g

  • Lentewortels: 55 g

  • Botter: 10 g


    • Instructions


  • 1. Geur die kabeljou liggies en gaar dit versigtig totdat dit net ondeursigtig en vlokkerig is.

  • 2. Stoom of blansjeer die blomkool tot sag, en maak dit dan warm met ’n bietjie van die botter.

  • 3. Gaar die lentewortels tot sag maar steeds bros, en glaseer dit dan liggies met die oorblywende botter.

  • 4. Rangskik die blomkool en wortels as die groentebasis op die bord.

  • 5. Plaas die kabeljou bo-op of langs die groente.

  • 6. Skep die beurre blanc oor die kabeljou en rond af met die rooiwynreduksie rondom die bord.


    • Prep time and cook time


  • Voorbereidingstyd: 10 minute

  • Gaarmaaktyd: 12 minute


    • Helpful tips


  • Hou die kabeljou klam deur dit versigtig oor matige hitte gaar te maak.

  • Maak die souse warm voor opdiening sodat hulle glansend bly.

  • Moenie die groente oorgaar maak nie; dit moet nog ’n bietjie byt en kleur behou.
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