Fish and Vegetable Roulades with Spinach
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(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
365
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 365 cal. | (17 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 9 μg | (45 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 53.5 μg | (89 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 23.3 mg | (194 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 1,325 mg | (33 %) | ||
| Calcium | 222 mg | (22 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 163 μg | (82 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 310 mg | |||
| Cholesterol | 189 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 100 grams Tomatoes (diced finely)
- 100 grams Zucchini (diced finely)
- 100 grams Eggplant (diced finely)
- 1 shallot
- 1 garlic clove
- 1 Tbsp olive oil
- 50 grams Spinach (rinsed, cleaned and chopped coarsely)
- 40 grams Pine nuts (chopped)
- 1 Tbsp Tomato paste
- salt
- freshly ground peppers
- 8 Plaice fillet (each about 100 grams)
- 1 lemon (Juiced and zested)
- 250 milliliters Vegetable broth
Preparation steps
1.
Peel and finely chop shallot and garlic. Heat oil in a pan and saute shallot until translucent. Add garlic and diced vegetables and saute for 3-4 minutes, add spinach and saute briefly. Add tomato paste and season with salt and pepper, simmer for 5 minutes on low heat. Add pine nuts and mix well.
2.
Rinse and pat dry fish fillets, drizzle with lemon juice and season with salt and pepper. Spread fish with vegetable filling and sprinkle with lemon zest. Roll up and secure with toothpicks. Arrange in a large steamer.
3.
Bring vegetable broth to a boil in a suitable pot and steam fish roulades, covered, for about 10 minutes.
4.
Arrange fish roulades on a bed of baby spinach, if desired, and serve.
