Gourmet Fish Fillets with Beetroot
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
454
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 454 cal. | (22 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 49.3 μg | (82 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 179 μg | (60 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 1,492 mg | (37 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 459 μg | (230 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 99 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the beetroot
- 26 ozs raw Beets (peeled)
- 4 Tbsps olive oil
- 2 Tbsps Red wine vinegar
- 2 Tbsps lemon juice
- 1 clove garlic cloves (finely chopped)
- ½ tsp Sea salt
- ½ tsp black peppercorns (lightly crushed)
- ⅛ cup butter (diced)
- For the cod
- 1 Tbsp vegetable oil
- 4 Cod
- salt
- 1 tsp lemon juice
- To garnish
- flat-leaf parsley
Preparation steps
1.
Heat the oven to 200°C (180° fan) 400°F gas 6.
2.
Cut the beetroot in half, or quarters if large. Spread the pieces out in a single layer in a roasting tin.
3.
Mix together the oil, vinegar, lemon juice, garlic, salt and pepper.
4.
Pour over the beetroot and toss to coat. Sprinkle the butter over the top and cover the tin with foil.
5.
Cook for 35-45 minutes until very tender. Dice the beetroot and keep warm.
6.
Heat the oil in an ovenproof frying pan. Season the cod with salt and fry the cod, flesh side down until golden. Put into to the oven for about 5 minutes until cooked through. Sprinkle with lemon juice.
7.
Rinse the spinach and put into a frying pan with the butter over a low heat, stirring until the leaves wilt. Season with salt and pepper and drain well.
8.
Divide between 4 warm serving plates. Arrange the cod on top and top with a spoonful of diced beetroot. Spon the beetroot liquid arond the plates and garnish with parsley.
