Fried Fish Fillets with Creamy Spinach
Healthy, because
Even smarter
Nutritional values
With the fish and the egg shell a lot of proteins come into play - this is especially important for muscle building and maintenance. The hen's egg also provides valuable B vitamins for well-functioning metabolic functions and for the nerve cells. Vitamin A from the spinach ensures strong vision and healthy skin.
For those who don't need this dish to be low carb, a homemade wholemeal roll can be served in addition to the fish in egg shell.
(Percentage of daily recommendation)
| Calorie | 427 cal. | (20 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 574.9 μg | (958 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 16.3 mg | (136 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 250 μg | (83 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 5.8 μg | (193 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,702 mg | (43 %) | ||
| Calcium | 209 mg | (21 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 151 μg | (76 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 90 mg | |||
| Cholesterol | 260 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 4 pcs fish fillets (each 150 grams)
- 3 Tbsps lemon juice
- salt
- freshly ground peppers
- 2 eggs
- 2 Tbsps butter
- 600 grams Spinach
- 1 onion
- 1 garlic clove
- 2 Tbsps vegetable oil
- Nutmeg
- 70 grams Whipped cream
Preparation steps
Rinse the spinach, trim, sort and blanch in a little boiling salted water with stirring. Drain the spinach, rinse with cold water, drain and squeeze well. Chop the blanched spinach.
Peel and chop the garlic and onion. Heat the oil on a wide pot and saute the onion and garlic until soft. Add the chopped spinach and saute for few minutes. Stir in the cream and season with salt, pepper and nutmeg. Simmer for a few minutes.
Sprinkle the fish fillets with 2 tablespoons of lemon juice, and season with salt and pepper. Whisk the eggs. Dip the fish fillets into the whisked eggs and fry in a large nonstick skillet in hot butter until golden brown on each side.
Serve the fried fish fillets with creamy spinach.
