Fish Pies
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
383
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 383 cal. | (18 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 383 μg | (638 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 171 μg | (57 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,596 mg | (40 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 170 mg | (57 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 147 μg | (74 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 79 mg | |||
| Cholesterol | 127 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Spinach
- salt
- 800 grams fish fillets (such as cod or pollock)
- 1 garlic clove
- 1 shallot
- 100 milliliters dry white wine
- 100 milliliters fish stock
- peppers
- 4 egg whites
- 1 Tbsp lemon juice
- 2 Tbsps ground almonds
- 40 grams slivered almonds
Preparation steps
1.
Rinse the spinach and blanch in salted water. Drain well. Rinse the fish, pat dry and chop into bite-sized pieces. Peel and finely chop the garlic and the shallot. Mix with the wine and the stock and season with salt and pepper. Divide the fish and spinach into 4 ramekins and pour the garlic mixture on top.
2.
Preheat the oven to 160°C (approximately 320°F).
3.
Beat the egg whites with the lemon juice, a pinch of salt and pepper until stiff. Pile about 3/4 of the egg whites onto the fish and spinach ramekins. Mix the ground almonds with the other 1/4 and spread on top. Sprinkle with slivered almonds and bake about 25 minutes until golden brown. Remove from oven and serve immediately.
