Do you love to respect the Lenten tradition? So on Friday we eat fish! Let's give the fish a captivating look, let's make it an irresistible dish: let's prepare the gratinated plaice turbans, a true masterpiece of goodness and simplicity, gluten-free!
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Identity Card of the Recipe
- 182 KCal Calories per serving
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Ingrediants
- 300 g (8 thin fillets) of plaice or cod
- Untreated lemon zest
- 15 g of peanuts
- 15 g of almonds
- 15 g of pine nuts
- 1 sprig of parsley
- Q.b. of pepper
- Q.b. of salt
- 300 g of zucchini
- 1 tablespoon of extra virgin olive oil
Materials Needed
- Baking paper
- Baking tray
- Chopping board
- Dishes
- Knife
- Mixer
- Cooking pan
Preparation
- Wash the courgettes, trim them and cut them into 8 thin slices.
- Arrange the courgettes on a plate, add salt and pepper, then grease with a drizzle of oil. Cook the zucchini in the microwave for 3-4 minutes at maximum power.
The alternative to the microwave
Those who do not have a microwave can cook the courgettes on the plate or on the grill.- Collect the nuts (pine nuts, almonds and peanuts) in a blender: chop the nuts until you get a coarse powder.
- Toast the chopped dried fruit in a pan to accentuate the aroma: keep a lively flame, taking care to stir often to avoid burning the mixture.
- Cut each fish fillet in half lengthwise. Season with salt and pepper.
Did you know that
To prepare this recipe, we used cleaned plaice fillets. Those who wish can change the type of fish: turbans are also excellent with sea bream, sea bass, cod and sole.- Arrange a slice of courgette on the cutting board, place two half fillets, overlapping the ends (on the short side): stuff with a tablespoon of chopped dried fruit, grate some lemon zest, finish with parsley and wrap each slice of courgette over the fish to get a rose or a turban. Continue in this way until you run out of ingredients.
- Place each fish turban on a plate lined with parchment paper. If necessary, secure the fish roses with a wooden stick.
- Preheat the oven to 180 ° C (ventilated).
- Sprinkle the fish turbans with a drizzle of oil. Bake in a hot oven for 15 minutes or until golden brown.
Alice's comment - PersonalCooker
The ideal pairing? Try the turbans with baked potatoes or, if you love freshness, accompany the fish with a rocket and citrus salad!Nutritional values and Health Comment on the recipe
Baked Gratinated Fish Turbans are fairly caloric foods, which fall into the category of dishes.
Energy comes mainly from proteins, followed by lipids and finally carbohydrates.
Proteins tend to have a high biological value, monounsaturated fatty acids and simple carbohydrates.
Cholesterol is low and fiber is abundant.
This Gluten Free Gratin Fish is a food that lends itself to most nutritional regimes; it also finds application in the diet for overweight (in moderate portions) and in that for metabolic diseases.
It lends itself to the diet against celiac disease.
It does not contain lactose and is therefore suitable for the nutrition of the intolerant subject.
It is not allowed under the vegetarian and vegan nutritional regime.
The average portion is around 100-150g (180-270 kcal).
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