Fried Tilapia with Spinach Sauce

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Fried tilapia with spinach sauce
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 39 min.
Ready in
Calories:
626
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie626 kcal(30 %)
Protein42.76 g(44 %)
Fat48.67 g(42 %)
Carbohydrates12.72 g(8 %)
Sugar added0 g(0 %)
Roughage6.37 g(21 %)
Vitamin A2,018.33 mg(252,291 %)
Vitamin D4.25 μg(21 %)
Vitamin E7.79 mg(65 %)
Vitamin B₁0.39 mg(39 %)
Vitamin B₂0.55 mg(50 %)
Niacin15.12 mg(126 %)
Vitamin B₆0.67 mg(48 %)
Folate439.81 μg(147 %)
Pantothenic acid1.11 mg(19 %)
Biotin13.06 μg(29 %)
Vitamin B₁₂2.25 μg(75 %)
Vitamin C62.4 mg(66 %)
Potassium1,751.66 mg(44 %)
Calcium387.68 mg(39 %)
Magnesium240.23 mg(80 %)
Iron7.49 mg(50 %)
Iodine7.28 μg(4 %)
Zinc2.36 mg(30 %)
Saturated fatty acids8.09 g
Cholesterol72.68 mg

Ingredients

for
4
For the pesto
2 ½ cups fresh, young Spinach
1 clove garlic (roughly chopped)
0.333 cup freshly grated Parmesan
2 teaspoons Caper (drained)
½ cup chopped Hazelnuts
cup olive oil
For the fish
4 Tilapia (approx. 180 g each)
1 tablespoon lemon juice
1 tablespoon flour
3 tablespoons olive oil
crushed Red pepper flakes
How healthy are the main ingredients?
Spinacholive oilolive oilParmesangarlic
Product recommendation
If there is any pesto left over, cover with oil and seal well. The pesto will then keep in the refrigerator for up to 3 weeks.

Preparation steps

1.
For the pesto, put the spinach, garlic, parmesan, capers and nuts in a mixer with some oil and blend to a fine purée. Add oil while mixing until the pesto reaches the desired consistency. Season to taste with salt and ground black pepper and spoon into small bowls.
2.
Drizzle the fish fillets with lemon juice. Season with salt and ground black pepper and dust lightly with flour. Heat the oil in a frying pan and fry the fish for approx. 2 minutes on each side until golden brown.
3.
Arrange the fish on plates or a serving plate and sprinkle with chilli flakes. Serve with the pesto, garnished with baby spinach and slices of lemon.