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File bele ribe na pari sa čili-limeta biljnim sosom

File bele ribe na pari sa čili-limeta biljnim sosom
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Nutritivne vrednosti

Po porciji od 230 g

% dnevne vrednosti na osnovu ishrane od 2000 kcal

Kalorije 255 kcal
13% DV
Ukupne masti 11.0g
17% DV
Mononezasićene masti5.9g
Polinezasićene masti2.6g
Zasićene masti1.8g
Ukupni ugljeni hidrati 6.0g
2% DV
Vlakna1.2g
Skrob3.0g
Šećeri1.8g
Proteini 33.0g
66% DV
Životinjski proteini33.0g

O proizvodu

Posno jelo od bele ribe na pari služi se uz lagani sos od čilija, limete i začinskog bilja. Bogato je proteinima, sa malo ugljenih hidrata i umerenim udelom masti iz sosa i ulja.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluvreme
Biotin (B7)3.0mcg10%
Holin88.0mg16%
Folat (B9)18.0mcg5%
Niacin (B3)5.8mg36%
Pantotenska kiselina (B5)0.7mg14%
Riboflavin (B2)0.1mg9%
Tiamin (B1)0.1mg7%
Vitamin A35.0mcg4%
Vitamin B122.1mcg88%
Vitamin B60.5mg26%
Vitamin C14.0mg16%
Vitamin D4.5mcg23%
Vitamin E1.6mg11%
Vitamin K18.0mcg15%

Minerali

NutrijentKoličinaDV%Poluvreme
Kalcijum42.0mg4%
Bakar90.0mcg10%
Gvožđe1.1mg6%
Magnezijum46.0mg11%
Fosfor310.0mg44%
Kalijum640.0mg14%
Selen42.0mcg76%
Natrijum780.0mg34%
Cink0.8mg7%

Filet bele ribe na pari sa sosom od čilija, limete i začinskog bilja

Uvodna napomena


Ovo jelo se zasniva na delikatnosti i preciznosti: čist filet bele ribe pripremljen na pari, završen svetlim sosom koji donosi ljutinu, slanoću i biljni ton. Priprema mora da sačuva svilenkastu teksturu ribe, dok sos treba da ostane živahan i oštro izbalansiran. Ništa nije ornamentalno; svaki element postoji da izoštri jasnoću jela.

Osnovne informacije o receptu


  • Kategorija jela: Riba na pari

  • Kuhinja ili poreklo: Inspirisano kuhinjom jugoistočne Azije

  • Vrsta obroka: Glavno jelo

  • Prinos: 1 porcija

  • Veličina porcije: 230 g

  • Vreme pripreme: 15 minuta

  • Vreme kuvanja: 10 minuta

  • Ukupno vreme: 25 minuta

  • Težina pripreme: Srednje zahtevno


  • Oprema


  • Aparat za kuvanje na pari ili šerpa s poklopcem i rešetkom za paru

  • Mala šerpa

  • Oštar nož

  • Daska za sečenje

  • Vatrostalni tanjir za serviranje

  • Mala činija


  • Sastojci


    Riba


  • Filet bele ribe, bez kože: 180 g

  • So: 2 g


  • Sos od čilija, limete i začinskog bilja


  • Biljno ulje: 8 g

  • Beli luk, sitno iseckan: 6 g

  • Crveni čili, tanko isečen: 8 g

  • Zeleni čili, tanko isečen: 6 g

  • Mladi luk, tanko isečen: 12 g

  • Sok od limete: 18 g

  • Riblji sos: 10 g

  • Listovi nane, iskidani: 5 g


  • Priprema


  • 1. Filet ribe potpuno osušite tapkanjem i ravnomerno ga začinite solju. Ostavite da stoji 5 minuta dok pripremate sastojke za sos; površina treba da izgleda blago začinjeno, ne mokro.

  • 2. Pripremite paru i dovedite vodu do ravnomernog ključanja. Stavite ribu na vatrostalni tanjir koji staje u aparat za paru, pa kuvajte na pari na jakoj vatri 7 do 9 minuta, u zavisnosti od debljine, dok meso ne postane neprozirno i ne razdvaja se u čiste listiće u sredini, a da pritom ostane sočno i nežno.

  • 3. Dok se riba kuva, zagrejte biljno ulje u maloj šerpi na tihoj vatri 30 sekundi. Dodajte beli luk, crveni čili, zeleni čili i mladi luk, pa lagano mešajte 45 do 60 sekundi dok ne zamiriše, ali bez tamnjenja.

  • 4. Sklonite šerpu sa vatre. Umešajte sok od limete i riblji sos, zatim pažljivo dodajte listove nane. Sos treba da bude svetao, aromatičan i blago emulgovan, a začinsko bilje i dalje sveže boje.

  • 5. Prebacite ribu kuvanu na pari na tanjir za serviranje. Kašikom ravnomerno prelijte sos od čilija, limete i začinskog bilja preko fileta, tako da se blago skuplja oko osnove umesto da prekrije ribu.


  • Serviranje i prezentacija


    Poslužite ribu na sredini toplog tanjira, sa sosom raspoređenim odozgo u tankom, ravnomernom sloju. Završno jelo treba da deluje kao bledo, nežno meso ispod živopisnog, sjajnog sosa, sa čistom aromom limete, čilija i nane.

    Profesionalne napomene


  • Kuvajte ribu na pari samo dok tek počne da se lista; duže od toga i tekstura postaje suva i vlaknasta.

  • Držite beli luk svetlim u ulju kako bi sos ostao čist i izražen, a ne gorak.

  • Dodajte sok od limete van vatre da biste sačuvali njegovu svežinu i svežinu začinskog bilja.
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