Flounder with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 218.9 μg | (365 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.5 mg | (113 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,321 mg | (33 %) | ||
| Calcium | 214 mg | (21 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 91 μg | (46 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 197 mg | |||
| Cholesterol | 95 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 200 grams Spinach
- 300 grams potatoes
- 2 carrots
- ½ bunch scallions
- 600 grams Plaice fillet (ready to cook)
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
- 4 tsps Canola oil
- 4 slices lemons
- cayenne pepper
- 2 Tbsps chopped parsley
- 2 Tbsps chopped Dill
Preparation steps
Preheat the oven to 180°C (approximately 350°F).
Rinse spinach, trim and chop coarsely. Scrub potatoes, peel and slice. Peel carrots and slice. Rinse scallions, trim and cut in half lengthwise, then in half crosswise. Rinse the flounder fillets in cold water, pat dry, season with salt and pepper and sprinkle with lemon juice. Cut aluminum foil into 4 squares of about 20 x 20 cm (approximately 8 x 8 inches) and coat with 1 teaspoon oil. Place a serving of spinach on each square, then add a layer of potatoes, carrots and scallions and season with salt and pepper.
Place the flounder fillets on the vegetables. Distribute lemon slices on top, sprinkle with cayenne pepper and sprinkle herbs over the lemon slices. Wrap foil tightly and cook in a preheated oven for about 20 minutes. Remove from the foil, arrange on plates and serve.
