Mackerel Fillets with Spinach
Nutritional values
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 270.9 μg | (452 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 19.7 mg | (164 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,216 mg | (30 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 84 μg | (42 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 250 grams Celery root
- 1 tsp freshly chopped rosemary
- olive oil
- salt
- freshly ground peppers
- 4 Mackerel (each 180 grams)
- 1 Tbsp Pastry flour
- 1 shallot
- 1 garlic clove
- 250 grams Spinach
- lemon juice
- rosemary (for garnish)
Preparation steps
Peel celery root, and cut into small cubes. Sauté with rosemary in 2 tablespoons hot oil. Season with salt and pepper and deglaze with the broth. Bring to a boil, remove from heat and let cool to lukewarm.
Rinse the fish, pat dry and trim the fillets. Score the skin 2-3 times and season lightly with salt and pepper on both sides. Roll the skin side in flour. Tap off excess flour and fry in a pan with the skin side down in 2-3 tablespoons of hot oil over medium heat until golden brown, 3-4 minutes. Turn fillets, remove from heat and let rest in the pan off the heat.
Peel the shallot and garlic and chop finely. Rinse, trim and spin dry the spinach. Sauté shallot and garlic until translucent in 2 tablespoons hot oil. Stir in spinach and season with salt and lemon juice. Transfer to plates, top with the fish and sprinkle with celery root mixture. Garnish with rosemary and serve.
If desired, serve with parsley potatoes or steamed rice.
