Sole with Potatoes and Spinach
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
561
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 561 cal. | (27 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
more nutritional values
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 783.2 μg | (1,305 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 20.6 mg | (172 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 337 μg | (112 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 27.6 μg | (61 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 134 mg | (141 %) | ||
| Potassium | 2,564 mg | (64 %) | ||
| Calcium | 345 mg | (35 %) | ||
| Magnesium | 305 mg | (102 %) | ||
| Iron | 10.6 mg | (71 %) | ||
| Iodine | 102 μg | (51 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 533 mg | |||
| Cholesterol | 175 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams waxy potatoes
- salt
- 800 grams baby Spinach
- 8 Sole fillet (each 80 grams)
- freshly ground peppers
- ½ lemon (juice)
- 2 Tbsps Pastry flour
- 3 Tbsps olive oil
- 3 Tbsps butter
- 2 Tbsps chopped parsley
- 3 Tbsps Caper
- 1 pinch Nutmeg
- 1 pinch chili peppers
Preparation steps
1.
Rinse the potatoes and boil in salted water until done, about 25 minutes. Drain well and halve or leave whole, depending on the size.
2.
Rinse the spinach, spin dry and tear smaller.
3.
Rinse the fillets and pat dry. Season with salt and pepper, drizzle with lemon juice and dust with a little flour. Heat the oil with the butter in a large pan. Cook the fish fillets over medium heat 2-3 minutes until golden brown on each side. Stir in the parsley and capers, then remove from the pan and keep warm.
4.
Toss the potatoes with the spinach in the remaining fat in the pan. Season with salt, nutmeg and chile pepper.
5.
Serve the fish on plates immediately with potatoes and spinach.
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