Sauteed White Fish with Roasted Melon
and Wilted Spinach
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
223
calories
Calories
Healthy, because
Even smarter
Nutritional values
Think fruit and fish don't pair well? This dish will prove you wrong. Not only do the watermelon and perch taste great together, but it combines to produce a powerhouse of nutrients, including vitamin A and protein. The spinach also provides valuable iron.
Make sure to spritz some fresh lemon onto this fish before serving to brighten the whole dish.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 223 cal. | (11 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.6 g | (2 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 43.6 μg | (73 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 525 mg | (13 %) | ||
| Calcium | 33 mg | (3 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 57 μg | (29 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 14 ozs Watermelon (4 equal sized pieces)
- 4 Tbsps olive oil
- 1 tsp lemon juice
- 1 shallot (finely chopped)
- 1 handful Spinach (finely chopped)
- 1 handful Basil (leaves finely chopped, reserving a few for garnish)
- 12 ozs White Fish (e. g. cod, bass, perch, 4 equal sized pieces)
- balsamic vinegar (for drizzling)
Preparation steps
1.
Preheat the oven to 400°F, and line a baking tray with grease-proof paper.
2.
Place the melon slices on the baking tray. Whisk 1 tbsp oil with the lemon juice and brush over the melon. Season with salt and ground black pepper and roast in the oven for 10 minutes.
3.
Heat 1 tbsp oil in a frying pan and fry the shallot until translucent. Add the spinach and chopped basil and cook until it wilts. Season to taste with salt and ground black pepper.
4.
Season the fish with salt and ground black pepper. Heat the remaining oil in a non-stick frying pan and fry the fish on all sides for 3-4 minutes until golden.
5.
Arrange the melon on plates and top with the basil and spinach mixture. Place the fish on top and drizzle with a little balsamic vinegar. Garnish with the reserved basil and serve as a starter or between courses.
