Healthier Version Of A Classic Recipe

Smarter Fried Plaice Fillets

with Shrimp, Spinach and Crunchy Croutons
4.4
Average: 4.4 (5 votes)
(5 votes)
Smarter Fried Plaice Fillets

Smarter Fried Plaice Fillets - Beautifully light, beautifully simple, and very sophisticated - perfect for guests!

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 30 min.
Ready in
Calories:
370
calories
Calories

Healthy, because

Even smarter

Nutritional values

A lot of easily digestible protein makes this delicious creation the perfect dinner at a late hour or the ideal lunch for all those who like to enjoy without burdening the stomach and intestines.

Want variations? No problem: Try the dish with chard, mustard cabbage or Chinese cabbage instead of spinach leaves! It's a little cheaper if you replace the North Sea crab meat with deep-sea crab meat.

1 serving contains
(Percentage of daily recommendation)
Calorie370 kcal(18 %)
Protein50 g(51 %)
Fat10 g(9 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.7 mg(88 %)
Vitamin D7.6 μg(38 %)
Vitamin E5.9 mg(49 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.2 mg(143 %)
Vitamin B₆0.9 mg(64 %)
Folate71 μg(24 %)
Pantothenic acid1.8 mg(30 %)
Biotin9.7 μg(22 %)
Vitamin B₁₂4 μg(133 %)
Vitamin C28 mg(29 %)
Potassium1,020 mg(26 %)
Calcium282 mg(28 %)
Magnesium138 mg(46 %)
Iron6.4 mg(43 %)
Iodine119 μg(60 %)
Zinc3.1 mg(39 %)
Saturated fatty acids1.3 g
Uric acid410 mg
Cholesterol144 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 ounces day-old Whole grain ciabatta
1 onion
5 ounces baby Spinach
3 sprigs Dill
6 Plaice fillet (skinless each 60 grams)
salt
coarsely ground peppers
1 tablespoon vegetable oil
1 piece lemon
3 ounces shrimp (peeled)
How healthy are the main ingredients?
SpinachDillonionsaltlemon
Preparation

Kitchen utensils

1 Non-stick pan, 1 Plate, 1 Cutting board, 1 Serrated knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Oven rack

Preparation steps

1.
Smarter Fried Plaice Fillets preparation step 1

Cut bread into very thin slices and toast (watching carefully) under preheated oven broiler at 200°C (fan 180°C, gas mark 3) (approximately 400°F/convection 350°F) until golden brown, 4-5 minutes.

2.
Smarter Fried Plaice Fillets preparation step 2

Meanwhile, peel the onion and cut into thin strips. Take croutons from the oven and crush with your hands.

3.
Smarter Fried Plaice Fillets preparation step 3

Rinse spinach thoroughly in cold water and drain well. Rinse dill, shake dry and coarsely shred. Rinse plaice, pat dry and season with salt and pepper.

4.
Smarter Fried Plaice Fillets preparation step 4

Heat the oil in a pan and fry the plaice fillets on each side 1-2 minutes. Carefully place on a plate and keep warm in the switched-off oven .

5.
Smarter Fried Plaice Fillets preparation step 5

Add onion strips and spinach to the pan and fry for 1-2 minutes, stirring constantly. Season with salt and pepper. Squeeze lemon over the pan.

6.
Smarter Fried Plaice Fillets preparation step 6

Add shrimp to the pan and cook briefly. Mix in crushed croutons and dill.

7.
Smarter Fried Plaice Fillets preparation step 7

Distribute spinach and shrimp on the fish fillets and serve immediately.