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EatSmarter exclusive recipe

Baked Fish

with Spinach and Tarragon

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Baked Fish
480
calories
Calories

Baked Fish - Lemon and herbs refine this easy fish recipe

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Print
easy
Difficulty
30 min.
Preparation
ready in 40 min.
Ready in
Nutritions
1 serving contains
Fat11 g
Saturated Fat Acids2.3 g
Protein41 g
Roughage10 g
Sugar added1 g
Calorie480
Carbohydrates/g50
Bread exchange unit4
Cholesterol/mg75
Uric acid/mg16
Vitamin A/mg0.5
Vitamin D/μg5.7
Vitamin E/mg4.8
Vitamin B₁/mg0.8
Vitamin B₂/mg0.4
Niacin/mg15.8
Vitamin B₆/mg1
Folate/μg87
Pantothenic acid/mg2.1
Biotin/μg10.7
Vitamin B₁₂/μg2.8
Vitamin C/mg25
Potassium/mg1,015
Calcium/mg192
Magnesium/mg160
Iron/mg5.7
Iodine/μg67
Zinc/mg3.2
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
11 ounces
5 ounces
baby Spinach
1
1 bunch
4
Plaice fillets (about 140 grams; without skin)
1 ¼ cups
3 tablespoons
1 pinch
2 tablespoons
11 ounces
par-boiled Wheat grains
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Preparation

Kitchen utensils

1 Tablespoon, 1 Measuring cups, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Salad spinner, 1 Small bowl, 1 Casserole dish, 1 Wooden spoon, 1 Pot, 1 Sieve, 1 Paper towel

Preparation steps

Step 1/7
Baked Fish preparation step 1

Rinse cherry tomatoes, wipe dry and halve. Rinse spinach and spin dry.

Step 2/7
Baked Fish preparation step 2

Rinse lemon in hot water, wipe dry and cut into thin slices.

Step 3/7
Baked Fish preparation step 3

Rinse tarragon, shake dry, pluck leaves and chop coarsely.

Step 4/7
Baked Fish preparation step 4

Rinse fish fillets, pat dry, cut into pieces (about 5 cm) (approximately 2 inches) and season with salt and pepper.

Step 5/7
Baked Fish preparation step 5

Mix together the spinach, tomatoes, fish stock, heavy cream and tarragon in a baking dish and season with salt, pepper and a pinch of sugar.

Step 6/7
Baked Fish preparation step 6

Distribute pieces of fish and lemon slices on top and sprinkle with the oil. Bake in preheated oven at 200°C (fan 180°C, gas mark 3) (approximately 400°F/convection 350°F) for 15-20 minutes.

Step 7/7
Baked Fish preparation step 7

Meanwhile, cook wheat grains in plenty of boiling salted water according to package instructions. Drain in a sieve and serve with the baked fish.

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