Cod Fillets with Potato Puree and Spinach

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Cod Fillets with Potato Puree and Spinach
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Health Score:
86 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
525
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie525 cal.(25 %)
Protein43 g(44 %)
Fat24 g(21 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage3.9 g(13 %)
Vitamin A0.8 mg(100 %)
Vitamin D2.9 μg(15 %)
Vitamin E6.7 mg(56 %)
Vitamin K298.6 μg(498 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin17.4 mg(145 %)
Vitamin B₆0.9 mg(64 %)
Folate157 μg(52 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.6 μg(26 %)
Vitamin B₁₂2.6 μg(87 %)
Vitamin C82 mg(86 %)
Potassium1,928 mg(48 %)
Calcium213 mg(21 %)
Magnesium145 mg(48 %)
Iron5.1 mg(34 %)
Iodine478 μg(239 %)
Zinc2.4 mg(30 %)
Saturated fatty acids11.8 g
Uric acid294 mg
Cholesterol113 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
800 grams starchy potatoes
300 grams Spinach
Sea salt
4 Cod each about 160 grams, or approximately 5 ounces (with skin)
freshly ground peppers
2 Tbsps vegetable oil
5 Tbsps butter
1 tsp Coriander
1 Tbsp freshly chopped parsley
150 milliliters milk
½ tsp Wasabi paste
How healthy are the main ingredients?
potatoSpinachparsley

Preparation steps

1.

Rinse the potatoes and steam about 30 minutes.

2.

Rinse the spinach and blanch in salted water. Squeeze out excess water and drain well.

3.

Rinse the fish, pat dry and season with salt and pepper. In a nonstick pan, with the skin side down, fry in hot oil for 5-6 minutes or until golden brown. Flip the fish and add 2 tablespoons butter, the crushed coriander seeds and the parsley. Cook for a few minutes longer or until done.

4.

Cook the spinach in a pan with 1 tablespoon of hot butter and season with salt.

5.

Peel the potatoes and press through a potato ricer. Stir with the hot milk, the wasabi and the remaining butter and season with salt.

6.

Place the potato puree on plates, then place the fish with the spinach on top and serve drizzled with spiced butter.