Haddock Fillet over Vegetables
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
803
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 803 cal. | (38 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 76 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |
more nutritional values
| Vitamin A | 4 mg | (500 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 11.8 mg | (98 %) | ||
| Vitamin K | 122.5 μg | (204 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.5 mg | (146 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 174 μg | (58 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 17.9 μg | (40 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 118 mg | (124 %) | ||
| Potassium | 2,070 mg | (52 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 220 μg | (110 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 21.3 g | |||
| Uric acid | 319 mg | |||
| Cholesterol | 136 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 pcs Haddock fillet (each weighing approx. 150 g)
- ½ lemon (juice)
- 1 carrot
- 1 Sweet potato
- 1 Tbsp chopped parsley
- 3 Tbsps butter
- salt
- freshly ground peppers
Preparation steps
1.
Wash and dry the fish.
2.
Peel and roughly dice the carrots and sweet potatoes. Boil the sweet potatoes in salted water for about 6-8 minutes, then add the carrots and cook for a further 5-10 minutes, until done, Drain.
3.
For the vegetable puree, peel and wash the potatoes, cut into pieces and boil in salted water for about 20 minutes. Then add the peas and cook for a further 5 minutes.
4.
Peel and finely chop the shallot. Wash and sort the spinach and spin dry. Heat the oil in a frying pan and sweat the shallot until translucent. Add the spinach and cook until it wilts, then puree.
5.
Drain the potatoes and peas, leave to steam for a while then return to the pan. Add the creme fraiche and butter and mash with a potato masher. Mix in the spinach puree and season to taste with salt and pepper.
6.
Heat 2 tbsp butter and slowly fry the fish over a medium heat for about 2-3 minutes each side. Then remove from the heat and leave to rest while you finish off the vegetables.
7.
Toss the sweet potatoes and carrots in the rest of the butter, season with salt and pepper and add the parsley.
8.
Serve the carrots and sweet potatoes onto plates, place the fish on top and add a spoonful of vegetable puree. Serve with a wedge of lemon.
