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File belega bele ribe na pari z zeliščno omako s čilijem in limeto

File belega bele ribe na pari z zeliščno omako s čilijem in limeto
0 uporabnikom je bila ta hrana všeč | 0 uporabnikov je shranilo to hrano

Hranilne vrednosti

Na porcijo 230 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 255 kcal
13% DV
Skupne maščobe 11.0g
17% DV
Enkrat nenasičene maščobe5.9g
Večkrat nenasičene maščobe2.6g
Nasičene maščobe1.8g
Skupni ogljikovi hidrati 6.0g
2% DV
Prehranske vlaknine1.2g
Škrob3.0g
Sladkorji1.8g
Beljakovine 33.0g
66% DV
Živalske beljakovine33.0g

O tem

Pusta jed iz bele ribe, postrežena z lahko zeliščno omako s čilijem in limeto. Vsebuje veliko beljakovin, malo ogljikovih hidratov in zmerno količino maščob iz omake ter olja.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin3.0mcg10%
Holin88.0mg16%
Folna kislina18.0mcg5%
Niacin5.8mg36%
Pantotenska kislina0.7mg14%
Riboflavin0.1mg9%
Tiamin0.1mg7%
Vitamin A35.0mcg4%
Vitamin B122.1mcg88%
Vitamin B60.5mg26%
Vitamin C14.0mg16%
Vitamin D4.5mcg23%
Vitamin E1.6mg11%
Vitamin K18.0mcg15%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij42.0mg4%
Baker90.0mcg10%
Železo1.1mg6%
Magnezij46.0mg11%
Fosfor310.0mg44%
Kalij640.0mg14%
Selen42.0mcg76%
Natrij780.0mg34%
Cink0.8mg7%

Dušen file bele ribe z zeliščno omako s čilijem in limeto

Uvod


Ta jed temelji na nežnosti in natančnosti: čist, na pari kuhan file bele ribe, dokončan s svetlo omako, ki prinaša pikantnost, slanost in zeliščno svežino. Priprava mora ohraniti svilnato teksturo ribe, medtem ko mora omaka ostati živahna in izrazito uravnotežena. Nič ni zgolj okrasno; vsak element obstaja zato, da poudari jasnost krožnika.

Osnove recepta


  • Kategorija jedi: Ribe na pari

  • Kuhinja ali izvor: Po navdihu jugovzhodne Azije

  • Vrsta obroka: Glavna jed

  • Količina: 1 porcija

  • Velikost porcije: 230 g

  • Čas priprave: 15 minut

  • Čas kuhanja: 10 minut

  • Skupni čas: 25 minut

  • Zahtevnost: Srednja


  • Oprema


  • Soparnik ali lonec s pokrovom in rešetko za kuhanje na pari

  • Majhna kozica

  • Oster nož

  • Rezalna deska

  • Ognjevaren servirni krožnik

  • Majhna skleda


  • Sestavine


    Riba


  • File bele ribe, brez kože: 180 g

  • Sol: 2 g


  • Zeliščna omaka s čilijem in limeto


  • Rastlinsko olje: 8 g

  • Česen, drobno sesekljan: 6 g

  • Rdeči čili, tanko narezan: 8 g

  • Zeleni čili, tanko narezan: 6 g

  • Mlada čebula, tanko narezana: 12 g

  • Limetin sok: 18 g

  • Ribja omaka: 10 g

  • Listi mete, natrgani: 5 g


  • Postopek


  • 1. File ribe temeljito popivnajte do suhega in ga enakomerno začinite s soljo. Pustite stati 5 minut, medtem ko pripravite sestavine za omako; površina naj bo videti rahlo začinjena, ne mokra.

  • 2. Pripravite soparnik in vodo zavrite do enakomernega vrenja. Ribo položite na ognjevaren krožnik, ki ustreza soparniku, nato jo na močnem ognju kuhajte na pari 7 do 9 minut, odvisno od debeline, dokler meso ne postane neprosojno in se v sredini ločuje v čiste lističe, pri tem pa ostane sočno in mehko.

  • 3. Medtem ko se riba kuha, v majhni kozici na nizkem ognju 30 sekund segrevajte rastlinsko olje. Dodajte česen, rdeči čili, zeleni čili in mlado čebulo ter nežno mešajte 45 do 60 sekund, da zadiši, vendar ne porjavi.

  • 4. Kozico odstavite z ognja. Vmešajte limetin sok in ribjo omako, nato nežno vmešajte še liste mete. Omaka mora biti svetla, aromatična in rahlo emulgirana, z zelišči, ki še vedno ohranijo svežo barvo.

  • 5. Dušeno ribo prenesite na servirni krožnik. Zeliščno omako s čilijem in limeto enakomerno prelijte čez file, tako da se rahlo nabere okoli dna, namesto da bi ribo povsem prekrila.


  • Serviranje in postrežba


    Ribo postrezite na sredini toplega krožnika, z omako, ki jo v tanki, enakomerni plasti prelijete po vrhu. Končna jed naj deluje kot bledo, nežno meso pod živahno, sijočo omako, s čisto aromo limete, čilija in mete.

    Strokovne opombe


  • Ribo kuhajte na pari le toliko časa, da se ravno začne lističasto ločevati; dlje ko se kuha, bolj suha in vlaknata postane.

  • Česen naj v olju ostane bled, da omaka ostane čista in izrazita, ne grenka.

  • Limetin sok dodajte po odstavitvi z ognja, da ohrani svojo svežino in svežino zelišč.
  • KetoZ malo ogljikovih hidratovPaleoMediteranskaBrez glutenaBrez mlečnih izdelkovWhole30Uravnotežena
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