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Fried flounder with spinach
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Preparation:
45 min.
Preparation
Calories:
381
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 381 cal. | (18 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 479.7 μg | (800 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 199 μg | (66 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,248 mg | (31 %) | ||
| Calcium | 244 mg | (24 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 96 μg | (48 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 248 mg | |||
| Cholesterol | 104 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 150 grams Rice (Long grain and wild rice)
- 500 grams Spinach
- 1 shallot
- 1 garlic clove
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- 4 large Plaice fillet (750 grams)
- Pastry flour (for dredging)
- 1 Tbsp clarified butter
- lemons
Preparation steps
1.
In a saucepan, sauté rice in oil. Add vegetable stock. Cover and simmer over low heat, about 20 minutes. Remove lid and continue cooking until remaining liquid evaporates, about 5 minutes.
2.
Rinse and trim spinach. Still dripping wet, heat spinach in a pan until wilted. Drain in a colander.
3.
Peel and finely chop shallot and garlic. Cook shallot and garlic in olive oil and stir in spinach. Season with salt and pepper.
4.
Pat flounder fillets dry, season with salt and pepper and lightly dredge in flour. Fry flounder in hot clarified butter until crispy on both sides. Just before the end of the cooking time, add lemon slices and sear briefly. Divide flounder and rice among plates and serve with spinach.
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