Fish and Pine Nut Topping

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Fish and Pine Nut Topping
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Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
699
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fish is a great source of protein and Omega-3 fatty acids which are very good for your heart and brain function. This recipe also has vegetables, making it full of nutrients.

Serve with a side salad and some bread to complete the meal. 

1 serving contains
(Percentage of daily recommendation)
Calorie699 kcal(33 %)
Protein77.9 g(79 %)
Fat29.89 g(26 %)
Carbohydrates35.09 g(23 %)
Sugar added0 g(0 %)
Roughage19.81 g(66 %)
Vitamin A8,071.74 mg(1,008,968 %)
Vitamin D2.21 μg(11 %)
Vitamin E19.87 mg(166 %)
Vitamin B₁0.86 mg(86 %)
Vitamin B₂1.81 mg(165 %)
Niacin27.73 mg(231 %)
Vitamin B₆2.35 mg(168 %)
Folate1,685.66 μg(562 %)
Pantothenic acid1.32 mg(22 %)
Biotin0.86 μg(2 %)
Vitamin B₁₂2.94 μg(98 %)
Vitamin C244.19 mg(257 %)
Potassium5,411.11 mg(135 %)
Calcium925.97 mg(93 %)
Magnesium775.64 mg(259 %)
Iron24.73 mg(165 %)
Iodine17 μg(9 %)
Zinc6.46 mg(81 %)
Saturated fatty acids4.6 g
Cholesterol199.1 mg
Author of this recipe:

Ingredients

for
4
Ingredients
10 cups
Spinach (washed and stalks removed)
6 tablespoons
3
shallots (chopped)
1 stick
Celery (chopped)
1 ⅔ cups
peeled Prawn (chopped)
cup
cup
6 teaspoons
2 tablespoons
chopped Basil
2 tablespoons
4
lemons (juiced)
How healthy are the main ingredients?
Spinacholive oilshallotCeleryBasilparsley
Preparation

Kitchen utensils

1 Bowl, 1 Large knife, 1 Tablespoon, 1 Hand mixer, 1 Plastic wrap

Preparation steps

1.

Preheat the oven to 400F.

2.
Put the wet spinach in a large pan with 1 tbsp oil and cook until wilted. Drain well, chop, and season with salt and pepper. Set aside and keep warm.
3.
Heat 2 tbsp oil in a pan and gently cook the shallots until soft. Add the celery and cook for 5 minutes then add the prawns.
4.
Pour in the wine, let it reduce by half then add the stock and simmer for 3 minutes.
5.
Toast the pine nuts in a dry pan and add to the sauce along with the basil and parsley. Cook for about 2 minutes and season with salt and pepper.
6.
Sprinkle the fish with the remaining oil and place on pieces of aluminium foil. Season with salt, pepper and the lemon juice and seal the parcels.
7.
Bake for about 15 minutes or until the fish is just cooked through.
8.
Serve the fish on beds of spinach with the sauce poured over.