Low-Carb and Protein-Rich

Fried Fish Fillets with Creamy Spinach

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(1 vote)
Fried Fish Fillets with Creamy Spinach
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
427
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie427 cal.(20 %)
Protein47 g(48 %)
Fat25 g(22 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage2.9 g(10 %)
Vitamin A1.4 mg(175 %)
Vitamin D1.1 μg(6 %)
Vitamin E8.3 mg(69 %)
Vitamin K574.9 μg(958 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂1.3 mg(118 %)
Niacin16.3 mg(136 %)
Vitamin B₆1 mg(71 %)
Folate250 μg(83 %)
Pantothenic acid0.9 mg(15 %)
Biotin18.4 μg(41 %)
Vitamin B₁₂5.8 μg(193 %)
Vitamin C80 mg(84 %)
Potassium1,702 mg(43 %)
Calcium209 mg(21 %)
Magnesium154 mg(51 %)
Iron6.2 mg(41 %)
Iodine151 μg(76 %)
Zinc1.6 mg(20 %)
Saturated fatty acids10 g
Uric acid90 mg
Cholesterol260 mg
Complete sugar2 g

Ingredients

for
4
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
How healthy are the main ingredients?
SpinachWhipped creamsalteggoniongarlic clove

Preparation steps

1.

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.

2.

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.

3.

Serve the fried fish fillets with creamy spinach.