Haddock Fillet over Vegetables

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Haddock Fillet over Vegetables
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
803
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie803 cal.(38 %)
Protein37 g(38 %)
Fat38 g(33 %)
Carbohydrates76 g(51 %)
Sugar added0 g(0 %)
Roughage12.3 g(41 %)
Vitamin A4 mg(500 %)
Vitamin D1.9 μg(10 %)
Vitamin E11.8 mg(98 %)
Vitamin K122.5 μg(204 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.5 mg(146 %)
Vitamin B₆1.4 mg(100 %)
Folate174 μg(58 %)
Pantothenic acid3 mg(50 %)
Biotin17.9 μg(40 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C118 mg(124 %)
Potassium2,070 mg(52 %)
Calcium155 mg(16 %)
Magnesium136 mg(45 %)
Iron5 mg(33 %)
Iodine220 μg(110 %)
Zinc2.2 mg(28 %)
Saturated fatty acids21.3 g
Uric acid319 mg
Cholesterol136 mg
Complete sugar15 g

Ingredients

for
2
Ingredients
2 pcs Haddock fillet (each weighing approx. 150 g)
½ lemon (juice)
1 carrot
1 Sweet potato
1 Tbsp chopped parsley
3 Tbsps butter
salt
freshly ground peppers
Vegetable puree
1.333 cups potatoes
2 cups Spinach
1 cup frozen peas
1 shallot
1 Tbsp olive oil
2 Tbsps Crème fraiche
1 Tbsp butter
How healthy are the main ingredients?
potatoSpinacholive oilparsleylemoncarrot

Preparation steps

1.
Wash and dry the fish.
2.
Peel and roughly dice the carrots and sweet potatoes. Boil the sweet potatoes in salted water for about 6-8 minutes, then add the carrots and cook for a further 5-10 minutes, until done, Drain.
3.
For the vegetable puree, peel and wash the potatoes, cut into pieces and boil in salted water for about 20 minutes. Then add the peas and cook for a further 5 minutes.
4.
Peel and finely chop the shallot. Wash and sort the spinach and spin dry. Heat the oil in a frying pan and sweat the shallot until translucent. Add the spinach and cook until it wilts, then puree.
5.
Drain the potatoes and peas, leave to steam for a while then return to the pan. Add the creme fraiche and butter and mash with a potato masher. Mix in the spinach puree and season to taste with salt and pepper.
6.
Heat 2 tbsp butter and slowly fry the fish over a medium heat for about 2-3 minutes each side. Then remove from the heat and leave to rest while you finish off the vegetables.
7.
Toss the sweet potatoes and carrots in the rest of the butter, season with salt and pepper and add the parsley.
8.
Serve the carrots and sweet potatoes onto plates, place the fish on top and add a spoonful of vegetable puree. Serve with a wedge of lemon.