Avaleht / world / Euroopa / Eesti / Tursk beurre blanc’i, lillkapsapüree, spargli ja hernestega

Tursk beurre blanc’i, lillkapsapüree, spargli ja hernestega

Tursk beurre blanc’i, lillkapsapüree, spargli ja hernestega
Lisas @narvinarvinarvi | 1 kasutajale meeldis see toit | 0 kasutajat salvestas selle toidu

Toitumisalane teave

Portsjoni kohta (345 g)

% päevasest väärtusest põhineb 2000 kcal dieedil

Kalorid 490 kcal
25% DV
Rasvad kokku 28.0g
43% DV
monoküllastumata rasvhapped10.3g
polüküllastumata rasvhapped2.1g
küllastunud rasvhapped14.0g
transrasvhapped0.8g
Süsivesikud kokku 24.0g
8% DV
kiudained6.0g
tärklis11.0g
suhkrud7.0g
Valk 38.0g
76% DV
loomne valk38.0g

Teave

Lahja tursaroog võipõhise beurre blanc’i, punaveinikastme redutseeringu ja kevadiste köögiviljadega. Valgurikas eine mõõduka rasvasisalduse ja suhteliselt väheste süsivesikutega.

Koostisosad

Vitamiinid ja mineraalid

Vitamiinid

ToitaineKogusPV%Poolestusaeg
biotiin (B7-vitamiin)6.5mcg22%
koliin118.0mg21%
folaat (B9-vitamiin)78.0mcg20%
niatsiin (B3-vitamiin)4.8mg30%
pantoteenhape (B5-vitamiin)0.9mg18%
riboflaviin (B2-vitamiin)0.2mg18%
tiamiin (B1-vitamiin)0.2mg15%
A-vitamiin85.0mcg9%
B12-vitamiin1.6mcg67%
B6-vitamiin0.6mg36%
C-vitamiin28.0mg31%
D-vitamiin3.4mcg17%
E-vitamiin2.1mg14%
K-vitamiin48.0mcg40%

Mineraalid

ToitaineKogusPV%Poolestusaeg
kaltsium78.0mg8%
vask110.0mcg12%
raud1.9mg11%
magneesium58.0mg14%
fosfor360.0mg51%
kaalium910.0mg19%
seleen52.0mcg95%
naatrium620.0mg27%
tsink0.9mg8%

Tursk beurre blanc’i, lillkapsapüree, spargli ja hernestega

Klassikaline taldrikuroog kalast: pannil küpsetatud tursk rikkaliku beurre blanc’i ja punaveinireduktsiooniga, serveeritud õrnade kevadköögiviljadega. See sarnaneb kõige rohkem moodsa bistroostiilis tursa pearoaga.

Koostisosad
  • Tursk 160 g

  • Lillkapsas 70 g

  • Spargel 40 g

  • Herned 25 g

  • Või 35 g

  • Valge vein 20 ml

  • Šalottsibul 10 g

  • Sidrunimahl 5 ml

  • Punane vein 15 ml

  • Kalapuljong 20 ml

  • Oliiviõli 10 ml

  • Sool 3 g

  • Must pipar 2 g


    • Kokku: 345 g

    Valmistamine
  • 1. Valmista köögiviljad ette. Lõika lillkapsas väikesteks õisikuteks. Kärbi spargel. Haki šalottsibul peeneks.

  • 2. Valmista lillkapsapõhi. Hauta lillkapsast väheses kalapuljongis, kuni see on väga pehme, seejärel püreesta koos väikese koguse või, soola ja pipraga ühtlaseks.

  • 3. Küpseta spargel ja herned. Prae või auruta sparglit ja herneid lühidalt väheses oliiviõlis, kuni need on parajalt pehmed. Maitsesta kergelt.

  • 4. Valmista punaveinireduktsioon. Hauta punast veini koos šalottsibulaga, kuni kogus on vähenenud umbes kahe kolmandiku võrra. Lisa sorts kalapuljongit ja redutseeri uuesti.

  • 5. Lõpeta beurre blanc. Lisa valge vein ja sidrunimahl, seejärel klopi või madalal kuumusel järk-järgult sisse, kuni kaste on läikiv ja emulgeerunud. Maitsesta soola ja pipraga.

  • 6. Küpseta tursk. Maitsesta tursk soola ja pipraga, seejärel prae pannil oliiviõlis, kuni kala on parajalt läbi küpsenud ja kergelt kuldne.

  • 7. Serveerimine. Tõsta lillkapsapüree taldrikule, aseta tursk selle peale või kõrvale, lisa spargel ja herned ning tõsta peale beurre blanc ja punaveinireduktsioon.


    • Ettevalmistusaeg: 15 minutit
    Küpsetusaeg: 15 minutit

    Kasulikud nõuanded
  • Hoia beurre blanc’i väga madalal kuumusel, et see tükki ei läheks.

  • Ära küpseta turska üle; see peaks jääma mahlane ja kihiline.

  • Redutseeri punane vein täielikult, et saada puhtama ja kontsentreerituma maitsega kaste.
    • GluteenivabaVahemereTasakaalustatud
    Laadi alla App Store'ist

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.