Recipes · French · Main Courses
Quenelles de Brochet
One serving has 484 kcal and 37 g protein, and at least a fifth of a woman's daily need of cobalamin (134%), phosphorus (68%), selenium (60%), manganese (55%), vitamin A (50%) and riboflavin (45%). Ready in 57 minutes.
- Preparation: 45 min
- Cooking: 12 min
- Makes: 1 serving (294 g)
- Difficulty: Hard
- Diets: Pescatarian, High protein, Low carb
- Contains: celery, dairy, egg, fish, gluten
Ingredients
- 130 g Perch, raw
- 30 g Eggs, whole, raw
- 40 g Cream, heavy
- 10 g Butter, unsalted
- 8 g Flour, all-purpose
- 0.1 g Nutmeg
- 0.6 g Salt
- 0.2 g White pepper
- 30 g Fish stock
- 30 g Milk, whole
- 15 g Gruyère cheese
Method
- Blend the fish to a smooth paste with the egg, cream, softened butter and flour, and season with the nutmeg, salt and white pepper; the mixture should be light and mousse-like. Chill for 30 minutes to firm up.
- Using two spoons, shape the mixture into oval quenelles and gently poach them in the barely simmering fish stock for 10-12 minutes, turning once, until firm and cooked through.
- Meanwhile warm the milk and stir in the grated cheese to make a light sauce.
- Lift the quenelles out and drain.
- Serve napped with the cheese sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 484 kcal | 23% |
| Carbohydrates | 9.3 g | |
| Water | 212 mL | |
| Fiber | 0.29 g | 1% |
| Protein | 37.1 g | 77% |
| Tryptophan | 0.45 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3.1 g | |
| Lysine | 3.1 g | |
| Methionine | 1.1 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 1.1 g | |
| Fat | 32.7 g | |
| Monounsaturated | 9.1 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0.27 g | |
| Eicosapentaenoic Acid (EPA) | 0.13 g | |
| Omega-6 | 1.4 g | |
| Saturated | 18.9 g | |
| Trans-Fats | 0.51 g | |
| Cholesterol | 315 mg | |
| Calcium | 346 mg | 35% |
| Copper | 0.26 mg | 29% |
| Iron | 2.2 mg | 12% |
| Magnesium | 56.4 mg | 18% |
| Manganese | 0.99 mg | 55% |
| Phosphorus | 479 mg | 68% |
| Potassium | 518 mg | 11% |
| Selenium | 33.1 µg | 60% |
| Sodium | 548 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 3 mg | 21% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 41.4 µg | 10% |
| Cobalamin (vitamin B12) | 3.2 µg | 134% |
| Choline | 191 mg | 45% |
| Vitamin A | 347 µg | 50% |
| Vitamin C | 2.5 mg | 3% |
| Vitamin D (D2 + D3) | 222 IU | 37% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 2.8 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.