Oven-baked fish in butter and mixed herbs

This fish dish is light, healthy and quick to prepare – the perfect accompaniment for rice or potatoes with green beans – while the texture is soft enough for people with dysphagia

Ingredients

• 800g of fish (e.g. cod, Victoria perch, redfish)
• 50g flour
• 200g butter
• 1 shallot
• 1 tbsp lemon or lime juice
• salt and pepper
• 1 tbsp olive oil
• 1 tsp Provencal herb mix or taste booster

Preparation

• Preheat the oven to 120 °C.
• Mix the soft butter with the herbes de Provence mix (or Provençal taste booster), salt and pepper.
• Dice the shallot.
• Remove any bones from the fish fillet.
• Dust the fish in flour, shake it off well and season with salt and pepper.

Method

• Heat the herb butter briefly in a frying pan and fry the fish on both sides for a couple of minutes until they turn golden brown.
• Remove the fish fillet from the pan and put it in a butter-greased oven dish.
• Put the dish into a preheated oven at 120 °C and cook until the fish is ready for about 8-10 minutes.
• Turn the fish during baking at regular intervals.
• At the end of the baking time, sprinkle with lemon juice.

Nutrition

Value per 100g

Energy ………………………………………………………… 214 kcal/894 kJ

Protein………………………………………………………………………. 12.2g

Total fat…………………………………………………………………….. 16.4g

Saturates ………………………………………………………………….. 9.3g

Monounsaturated fat…………………………………………………. 0.8g

Polyunsaturated fat……………………………………………………. 0.3g

Cholesterol……………………………………………………………….. 28mg

Carbohydrates…………………………………………………………….. 4.2g

Sugar ………………………………………………………………………….. 0.1g

Fibre……………………………………………………………………………. 0.1g