Cod Fillets with Potato Puree and Spinach
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 525 cal. | (25 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 298.6 μg | (498 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 1,928 mg | (48 %) | ||
| Calcium | 213 mg | (21 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 478 μg | (239 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 294 mg | |||
| Cholesterol | 113 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
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.
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