Haddock with Mashed Kale Potatoes

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Haddock with Mashed Kale Potatoes
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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
492
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie492 kcal(23 %)
Protein44.77 g(46 %)
Fat16.37 g(14 %)
Carbohydrates38.9 g(26 %)
Sugar added0 g(0 %)
Roughage7.14 g(24 %)
Vitamin A1,278.02 mg(159,753 %)
Vitamin D3 μg(15 %)
Vitamin E7.11 mg(59 %)
Vitamin B₁0.29 mg(29 %)
Vitamin B₂0.56 mg(51 %)
Niacin14.96 mg(125 %)
Vitamin B₆1 mg(71 %)
Folate226.86 μg(76 %)
Pantothenic acid0.96 mg(16 %)
Biotin1.25 μg(3 %)
Vitamin B₁₂4.43 μg(148 %)
Vitamin C150.84 mg(159 %)
Potassium1,838.63 mg(46 %)
Calcium244.16 mg(24 %)
Magnesium118.38 mg(39 %)
Iron3.83 mg(26 %)
Iodine58.88 μg(29 %)
Zinc1.64 mg(21 %)
Saturated fatty acids7.93 g
Cholesterol282.45 mg

Ingredients

for
4
Ingredients
600 grams starchy potatoes
salt
2 scallions
400 grams kale (kale or cabbage)
50 grams butter
100 milliliters milk
peppers (ground)
Nutmeg
150 milliliters dry white wine
1 bay leaf
4 Haddock fillet (each 160 grams)
3 tablespoons White vinegar
4 eggs
2 tablespoons scallions
How healthy are the main ingredients?
potatokalesaltNutmegegg

Preparation steps

1.

Peel the potatoes and boil in salted water for about 30 minutes until done. Rinse scallions, trim and cut into rings. Rinse kale, trim and cut into strips. Cook for about 10 minutes in salted water, remove with slotted spoon, drain. Drain the potatoes, mash with a fork and let evaporate briefly. Melt half of the butter in a large pot, sauté kale and scallions until translucent.

2.

Stir the kale mixture and the remaining butter into the mashed potatoes. Add milk until the consistency is creamy. Season with nutmeg, salt and pepper and keep warm.

3.

Boil 250 ml of water, the bay leaf and the wine. Reduce the heat and poach the haddock for about 8 minutes.

4.

Boil about 1 liter of water and the vinegar and remove from heat. Break the eggs individually into a cup and let gently slide into the vinegar water. Poach 4-5 minutes (water should not boil). Serve with the drained fish on mashed potato dish, season with pepper and sprinkle with chives.