White fish with Almonds, Carrots and Rice

2 Reviews
100% would make this recipe again

A white fish fillet sautéed with almonds, served with orange carrot purée and rice.

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Preparation : 10 min Cooking : 10 min
630 calories/serving

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Ingredients

300 g haddock fillet, or sole
4 carrots 400 g
1/4 cup flaked almonds 18 g
2 tbsp canola oil 30 mL
2/3 cup basmati rice 120 g
2 tbsp white wine 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp butter, unsalted 14 g
1 clove garlic, finely chopped
1/4 cup orange juice 65 mL
3 tbsp cream 15% 45 mL

Before you start

Keep the individual serving plates in the oven at the lowest setting so they are warm when you serve.

A blender or food processor will be very useful to purée the carrots.

Method

  1. Pat-dry the fish fillet then set aside.
  2. Prepare the carrots. Peel and cut them into 2 cm pieces then boil or steam them about 15 min until they are fork-tender. Let the carrots cool down a few minutes.
  3. Meanwhile, heat half of the oil in a frying pan over medium heat. Add the slivered almonds and sauté until they are golden, paying attention not to let them burn. Take the almonds out of the pan and keep them warm on a plate in the oven.
  4. Cook the rice.
  5. Add the remaining oil to the pan, then add the fish and sauté over fairly high heat, 2-3 min on each side. Pour in the wine, then lower the heat, cover, and cook 7-10 min, depending on the thickness of the fillet. Check with a fork to see if it is cooked through.
  6. While the fish is cooking, purée the carrots in a food processor. Add the butter, minced garlic, orange juice, and cream, then pulse until a creamy consistency is obtained. Add salt and pepper to taste. Reheat.
  7. Season the fish with salt and pepper to taste, then cover it with the almonds and serve on the warmed plates with the carrots and rice.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (550 g)

Amount

% Daily Value

Calories

630

Fat

25 g

39 %

Saturated 7 g
+ Trans 0.5 g

38 %

Cholesterol

110 mg

Sodium

240 mg

10 %

Carbohydrate

64 g

21 %

Fibre

7 g

29 %

Sugars

8 g

Net Carbs

57 g

Protein

37 g

Vitamin A

384 %

Vitamin C

32 %

Calcium

16 %

Iron

22 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin E, Vitamin K
Good source of  :
Calcium, Folacin, Iron, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Zinc
Source of  :
Copper, Vitamin D
Low  :
Calories, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables 2 ½
Meat and Alternatives 3 ½
Fats 4 ½
More info
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2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
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