Haddock with Spinach and Cauliflower
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 266 cal. | (13 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 124.5 μg | (208 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.4 mg | (120 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 161 μg | (54 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 174 mg | (183 %) | ||
| Potassium | 1,239 mg | (31 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 206 μg | (103 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 384 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 4 pcs Haddock fillet (about 150 grams each)
- Iodized salt (with fluoride)
- freshly ground peppers
- 2 Tbsps lemon juice
- 1 generous pinch ground saffron
- 2 Tbsps butter
- 1 small Cauliflower
- 100 grams chickpeas (canned)
- ½ tsp Coriander
- 1 handful Spinach
- parsley
Preparation steps
Drizzle the fish with lemon juice and season with salt and pepper.
Divide the cauliflower into florets, rinse and cook in salted water for about 8 minutes until al dente. Drain, rinse cold and drain again.
Drain the chickpeas.
Rinse and trim the spinach and shake dry.
Heat some butter in a pan, stir in the saffron and sear the fish fillets on each side for about 3 minutes.
In a saucepan, heat some more butter and add the coriander seeds. Toss the cauliflower and chickpeas in it and heat through. Season with salt and pepper.
Spread some spinach leaves on a plate and arrange the remaining vegetables and the fish on top. Serve garnished with parsley.
