Roasted Rockfish Rockefeller

Gluten Free
Very Healthy
Health score
88%
Roasted Rockfish Rockefeller
55 min.
2
1324kcal

Suggestions

Ingredients

  • servings tapioca/arrowroot flour 
  • servings butter 
  • servings chervil sprigs 
  •  bulb fennel thinly sliced
  • cup fish stock 
  •  garlic cloves minced
  • 0.5 cup prosciutto ham diced sliced
  • cup heavy cream 
  • 10  gulf oysters 
  • ounces parmesan cheese 
  • ounces pernod 
  • ounces local rockfish 
  • pinch saffron threads 
  • servings sea salt and pepper to taste
  •  shallots chopped
  • pound pkt spinach fresh
  •  summer squash 
  •  sweet potatoes sliced
  •  turnip 
  •  zucchini 

Equipment

  • oven

Directions

  1. Saute spinach.
  2. Mix in cream, ham and Parmesan cheese. Poach the oysters in fish stock, then add to spinach mixture.
  3. To make the sauce: Reduce fish stock, add garlic, shallots, saffron and Pernod. Season with salt and pepper. Thicken with arrowroot, if needed.
  4. Preheat oven to 350 degrees. Prepare the fish: Use 2 pieces of fish. Leave 1whole and cut a slit in the middle of the second.
  5. Place stuffing on whole piece.
  6. Lay the second piece over the stuffing so the stuffing shows through the slit.
  7. Bake in oven for about 15 minutes.
  8. Make the Sweet Potato Napoleon: Deep-fry the 1 sliced sweet potato until crisp. Boil the rest of the potatoes until soft. Put through food mill. Plate by layering the sweet potato chips and pureed potatoes.
  9. Make the Parisian Vegetables: Make Parisian balls with a melon scoop out of the zucchini, summer squash, and turnip. Blanch and toss in butter.
  10. Deep-fry the fennel flames.

Nutrition Facts

Calories1324kcal
Protein19.24%
Fat47.42%
Carbs33.34%

Properties

Glycemic Index
273.5
Glycemic Load
42.39
Inflammation Score
-10
Nutrition Score
77.493478194527%

Flavonoids

Eriodictyol
1.26mg
Apigenin
0.03mg
Luteolin
1.75mg
Kaempferol
14.56mg
Myricetin
0.94mg
Quercetin
10.01mg

Nutrients percent of daily need

Calories:1324.27kcal
66.21%
Fat:67.78g
104.28%
Saturated Fat:39.95g
249.7%
Carbohydrates:107.25g
35.75%
Net Carbohydrates:84.29g
30.65%
Sugar:32.61g
36.24%
Cholesterol:241.16mg
80.39%
Sodium:2293.41mg
99.71%
Alcohol:10.74g
100%
Alcohol %:0.96%
100%
Protein:61.86g
123.72%
Vitamin A:72196.38IU
1443.93%
Vitamin K:1187.66µg
1131.11%
Manganese:3.77mg
188.27%
Vitamin C:137.09mg
166.17%
Folate:603.34µg
150.83%
Potassium:4363.06mg
124.66%
Selenium:83.91µg
119.87%
Phosphorus:1103.23mg
110.32%
Calcium:1099.24mg
109.92%
Vitamin B6:2.17mg
108.69%
Magnesium:391.45mg
97.86%
Vitamin B2:1.58mg
93.21%
Fiber:22.95g
91.81%
Copper:1.43mg
71.34%
Iron:12.25mg
68.08%
Zinc:8.9mg
59.35%
Vitamin B1:0.87mg
57.79%
Vitamin E:8.41mg
56.06%
Vitamin B3:11.1mg
55.49%
Vitamin B12:2.85µg
47.5%
Vitamin B5:4.66mg
46.57%
Vitamin D:5.59µg
37.29%