Gourmet Fish Fillets with Beetroot

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Gourmet Fish Fillets with Beetroot
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
454
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie454 cal.(22 %)
Protein39 g(40 %)
Fat26 g(22 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.8 μg(14 %)
Vitamin E5.3 mg(44 %)
Vitamin K49.3 μg(82 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin13.6 mg(113 %)
Vitamin B₆0.5 mg(36 %)
Folate179 μg(60 %)
Pantothenic acid0.8 mg(13 %)
Biotin4.7 μg(10 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C30 mg(32 %)
Potassium1,492 mg(37 %)
Calcium101 mg(10 %)
Magnesium93 mg(31 %)
Iron2.6 mg(17 %)
Iodine459 μg(230 %)
Zinc1.6 mg(20 %)
Saturated fatty acids9.6 g
Uric acid259 mg
Cholesterol99 mg
Complete sugar16 g

Ingredients

for
4
For the beetroot
26 ozs raw Beets (peeled)
4 Tbsps olive oil
2 Tbsps Red wine vinegar
2 Tbsps lemon juice
1 clove garlic cloves (finely chopped)
½ tsp Sea salt
½ tsp black peppercorns (lightly crushed)
cup butter (diced)
For the cod
1 Tbsp vegetable oil
4 Cod
salt
1 tsp lemon juice
For the spinach
14 ozs Spinach
cup butter
salt
peppers
To garnish
flat-leaf parsley
How healthy are the main ingredients?
olive oilSpinachgarlic clovesaltparsley

Preparation steps

1.
Heat the oven to 200°C (180° fan) 400°F gas 6.
2.
Cut the beetroot in half, or quarters if large. Spread the pieces out in a single layer in a roasting tin.
3.
Mix together the oil, vinegar, lemon juice, garlic, salt and pepper.
4.
Pour over the beetroot and toss to coat. Sprinkle the butter over the top and cover the tin with foil.
5.
Cook for 35-45 minutes until very tender. Dice the beetroot and keep warm.
6.
Heat the oil in an ovenproof frying pan. Season the cod with salt and fry the cod, flesh side down until golden. Put into to the oven for about 5 minutes until cooked through. Sprinkle with lemon juice.
7.
Rinse the spinach and put into a frying pan with the butter over a low heat, stirring until the leaves wilt. Season with salt and pepper and drain well.
8.
Divide between 4 warm serving plates. Arrange the cod on top and top with a spoonful of diced beetroot. Spon the beetroot liquid arond the plates and garnish with parsley.