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🍽️ Zander fillets with marinated vegetables

295 kcal · 30 min · 4 servings

Ingredients

• 2 red shallots
• 1 bulb fennel
• 400 g carrots (4 carrots)
• 400 g leek (2 stalks)
• 1 organic orange
• 3 tbsp olive oil
• 600 g zander fillet (with skin)
• salt
• pepper
• 10 g whole wheat flour (1 tbsp)
• 10 g tarragon (0.5 bunch)

Instructions

1. 1. Peel the shallots and cut them into quarters.
2. 2. Separate the shallot quarters into individual pieces.
3. 3. Thoroughly wash the fennel.
4. 4. Halve the fennel and remove the hard core.
5. 5. Slice the fennel into thin pieces.
6. 6. Clean and peel the carrots.
7. 7. Halve or quarter the carrots lengthwise, depending on their size.
8. 8. Clean and wash the leek.
9. 9. Halve the leek lengthwise.
10. 10. Cut the leek into pieces about 8 centimeters long.
11. 11. Thoroughly rinse the orange.
12. 12. Pat the orange dry.
13. 13. Cut the orange peel into fine strips.
14. 14. Halve the orange.
15. 15. Squeeze the juice from the orange.
16. 16. Heat one tablespoon of oil in a non-stick pan.
17. 17. Sauté the vegetables over medium heat for 3 to 4 minutes.
18. 18. Deglaze the vegetables with the orange juice.
19. 19. Cover the pan.
20. 20. Let the vegetables cook for about 10 minutes.
21. 21. Wash the zander fillet.
22. 22. Pat the fillet dry with paper towels.
23. 23. Cut the fillet into four equal pieces.
24. 24. Season the fish pieces with salt and pepper.
25. 25. Lightly dust the skin side of the fish pieces with flour.
26. 26. Heat the remaining oil in a pan.
27. 27. Place the fish fillets in the pan with the skin side down.
28. 28. Fry the fish over medium heat for 3 to 4 minutes.
29. 29. Flip the fish.
30. 30. Fry the fish for another 2 minutes.
31. 31. Wash the tarragon.
32. 32. Shake the tarragon dry.
33. 33. Pluck the tarragon leaves.
34. 34. Set aside some leaves for garnish.
35. 35. Slice the remaining tarragon leaves into fine strips.
36. 36. Season the vegetables with salt and pepper.
37. 37. Stir the orange strips into the vegetables.
38. 38. Stir the sliced tarragon into the vegetables.
39. 39. Arrange the vegetables with some sauce on plates.
40. 40. Place the zander fillets on top of the vegetables.
41. 41. Garnish the fillets with the reserved tarragon leaves.

Nutrition per serving

• kcal: 295
• Protein: 34 g · Fett/Fat: 9 g · Carbs: 18 g