Easy

Battered megrim with orange and mustard sauce

Name: Battered megrim with orange and mustard sauce
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 4 servings
Cuisine: Home-style, Spanish
Ingredients: 700 g Megrim (cleaned boneless fillets); 300 g Orange juice; 2 g Orange (peel only, no white pith); 6 g Garlic; 20 g Wholegrain mustard; 15 g Honey; 200 ml Vegetable stock; 10 g Cornflour; 40 g Plain flour; 100 g Egg (2 without shells); 45 g Extra virgin olive oil (15 g sauce and 30 g fish); 1 g Rosemary; 3 g Parsley; 2 g Salt (to taste)

Total time50 min Preparation and possible waiting 25 min · Cooking 25 min

Preparation and possible waiting: 25 min · Cooking: 25 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Servings4

Allergens

Cereals containing gluten: Ingredient to check: Plain flour. Egg: Ingredient to check: Egg. Fish: Ingredient to check: Megrim, Extra virgin olive oil. Mustard: Ingredient to check: Wholegrain mustard. Indicative information from the listed ingredients, not a complete allergy assessment. Check all product labels, optional ingredients and cross-contact. Composition to check: Vegetable stock, Plain flour.

Rating Not yet rated

Megrim fillets with a light egg-and-flour coating and a citrus sauce of orange, honey and wholegrain mustard.

Jump to steps

25 minpreparation and possible waiting

25 mincooking

4servings

1.521 kcalwhole recipe

380 kcalper serving

Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information

Total time: 50 min Preparation and possible waiting 25 min · Cooking 25 min

Preparation and possible waiting: 25 min · Cooking: 25 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Recipe characteristics

Pescatarian Main course 30 to 60 minutes Home-style

Allergens

View full classification 23 tags

Diet

Pescatarian

Dietary requirements

Lactose-freeNut-freePeanut-freeSoy-freeFish-freeShellfish-freeSesame-free

Dish type

Main course

Meal

LunchDinner

Preparation

FryingBoiling

Appliances

Frying panCasserole

Cuisine

Home-styleSpanish

Season

All year round

Occasion

Everyday menu

Nutrition

High in proteinHigh in fibreLow calorie

Total time

30 to 60 minutes

Allergen information is indicative. Always check each product label and possible cross-contamination.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.

Recipe characteristics

Dish type

Main course

Meal

Lunch · Dinner

Total time

30 to 60 minutes

What you need

Ingredients

Let’s get cooking

Method

Soften the chopped garlic and orange peel in a saucepan with 15 g oil for 1 minute without browning too much. Add the mustard, honey, orange juice and rosemary.
Dissolve the cornflour in the cold stock and stir into the saucepan. Simmer gently for 5–7 minutes until thickened. Remove the rosemary and peel, check the salt and set aside.
Pat the megrim fillets dry and add a pinch of salt. Coat in flour, then beaten egg. Fry in batches in a non-stick pan with the remaining 30 g oil for about 2–3 minutes per side, until the coating is set and the fish reaches 63°C.
Spoon the sauce onto the plates, place the fish on top and finish with chopped parsley.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.