Mackerel Fillets with Spinach

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Mackerel Fillets with Spinach
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
380
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie380 cal.(18 %)
Protein31 g(32 %)
Fat26 g(22 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.7 mg(88 %)
Vitamin D6 μg(30 %)
Vitamin E4 mg(33 %)
Vitamin K270.9 μg(452 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.7 mg(64 %)
Niacin19.7 mg(164 %)
Vitamin B₆1.2 mg(86 %)
Folate139 μg(46 %)
Pantothenic acid1.2 mg(20 %)
Biotin11 μg(24 %)
Vitamin B₁₂13.5 μg(450 %)
Vitamin C40 mg(42 %)
Potassium1,216 mg(30 %)
Calcium130 mg(13 %)
Magnesium96 mg(32 %)
Iron4.4 mg(29 %)
Iodine84 μg(42 %)
Zinc1.6 mg(20 %)
Saturated fatty acids6.3 g
Uric acid278 mg
Cholesterol123 mg
Complete sugar2 g

Ingredients

for
4
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)
How healthy are the main ingredients?
Spinachrosemaryolive oilsaltMackerelshallot

Preparation steps

1.

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.

2.

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.

3.

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.

4.

If desired, serve with parsley potatoes or steamed rice.