You receive your daily requirement of three important ingredients 100 percent: iodine, vitamin C and provitamin A. With the latter our reproduction functions, our bones grow or heal and the skin and mucous membranes become strong defences against pathogens. In addition, a lot of it is consumed in very bright light and at twilight.
Would you like to save yourself the trouble of sorting, cleaning, washing and spinning fresh leaf spinach? Then reach for deep-frozen spinach and cook it according to the package instructions.
(Percentage of daily recommendation)
|Calorie||342 kcal||(16 %)|
|Protein||41 g||(42 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||19 g||(13 %)|
|Sugar added||1 g||(4 %)|
|Roughage||6.5 g||(22 %)|
|Vitamin A||0.9 mg||(113 %)|
|Vitamin D||3.6 μg||(18 %)|
|Vitamin E||3.7 mg||(31 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||11.2 mg||(93 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||98 μg||(33 %)|
|Pantothenic acid||0.9 mg||(15 %)|
|Biotin||12.9 μg||(29 %)|
|Vitamin B₁₂||0.7 μg||(23 %)|
|Vitamin C||102 mg||(107 %)|
|Potassium||1,153 mg||(29 %)|
|Calcium||236 mg||(24 %)|
|Magnesium||124 mg||(41 %)|
|Iron||5 mg||(33 %)|
|Iodine||256 μg||(128 %)|
|Zinc||1.8 mg||(23 %)|
|Saturated fatty acids||2.4 g|
|Uric acid||327 mg|
Trim spinach, rinse and spin dry well.
Cut off the orange peel, so all of the bitter white pith is removed.
Working over a bowl to catch the juices, cut between membranes to remove whole orange segments.
Peel the onion and garlic and chop finely. Heat the canola oil in a pot and sauté onion and garlic until translucent.
Measure out 250 ml (approximately 1 cup) of orange juice. Add with the vegetable broth to the pot and let boil until reduced by half.
Rinse fish, pat dry and season with salt and pepper.
Place flour on a plate. Dredge fish in flour, tapping off excess.
Heat olive oil in a non-stick pan. Fry fish fillets first on the skin side for 4-5 minutes over medium heat. Then turn fish and cook for another 2-3 minutes. Keep warm.
Melt the butter in another pot. Add spinach and season with salt and pepper.
Rinse lemon verbena, shake dry, pluck off the leaves and chop coarsely.
Add orange segments to orange sauce and season with salt, pepper and honey. Divide spinach and orange sauce among plates, top with fish, garnish with lemon verbena and serve.