High-Protein

Baked Fish

with Spinach and Tarragon
5
Average: 5 (1 vote)
(1 vote)
Baked Fish

Baked Fish - Lemon and herbs refine this easy fish recipe

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
480
calories
Calories

Healthy, because

Even smarter

Nutritional values

iThis uncomplicated casserole contains an impressive amount of several B vitamins. In combination, the B-complex can fulfil its numerous metabolic tasks particularly well.

It is even faster if you use frozen leaf spinach. It is best to defrost at room temperature and squeeze well before use.

1 serving contains
(Percentage of daily recommendation)
Calorie480 kcal(23 %)
Protein41 g(42 %)
Fat11 g(9 %)
Carbohydrates50 g(33 %)
Sugar added1 g(4 %)
Roughage10 g(33 %)
Vitamin A0.5 mg(63 %)
Vitamin D5.7 μg(29 %)
Vitamin E4.8 mg(40 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.8 mg(132 %)
Vitamin B₆1 mg(71 %)
Folate87 μg(29 %)
Pantothenic acid2.1 mg(35 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C25 mg(26 %)
Potassium1,015 mg(25 %)
Calcium192 mg(19 %)
Magnesium160 mg(53 %)
Iron5.7 mg(38 %)
Iodine67 μg(34 %)
Zinc3.2 mg(40 %)
Saturated fatty acids2.3 g
Uric acid16 mg
Cholesterol75 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
11 ounces Cherry tomatoes
5 ounces baby Spinach
1 lemon
1 bunch Tarragon
4 Plaice fillet (about 140 grams; without skin)
salt
peppers
1 ¼ cups fish stock
3 tablespoons Heavy cream
1 pinch sugar
2 tablespoons Canola oil
11 ounces par-boiled Wheat grain
How healthy are the main ingredients?
TarragonSpinachsugarlemonsalt
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

1.
Baked Fish preparation step 1

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

2.
Baked Fish preparation step 2

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

3.
Baked Fish preparation step 3

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

4.
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.

5.
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.

6.
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.

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.