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Baked Fish

with Spinach and Tarragon

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Baked Fish

Baked Fish - Lemon and herbs refine this easy fish recipe

Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
480
calories
Calories
Nutritions
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(83 %)
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(46 %)
Saturated fatty acids2.3 g
Uric acid16 mg
Cholesterol75 mg
Recipe development: EAT SMARTER
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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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