Smarter Fried Plaice Fillets
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.
(Percentage of daily recommendation)
Calorie | 370 cal. | (18 %) | ||
Protein | 50 g | (51 %) | ||
Fat | 10 g | (9 %) | ||
Carbohydrates | 17 g | (11 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 5.5 g | (18 %) |
Vitamin A | 0.7 mg | (88 %) | ||
Vitamin D | 7.6 μg | (38 %) | ||
Vitamin E | 5.9 mg | (49 %) | ||
Vitamin K | 25.1 μg | (42 %) | ||
Vitamin B₁ | 0.6 mg | (60 %) | ||
Vitamin B₂ | 0.5 mg | (45 %) | ||
Niacin | 17.2 mg | (143 %) | ||
Vitamin B₆ | 0.9 mg | (64 %) | ||
Folate | 71 μg | (24 %) | ||
Pantothenic acid | 1.8 mg | (30 %) | ||
Biotin | 9.7 μg | (22 %) | ||
Vitamin B₁₂ | 4 μg | (133 %) | ||
Vitamin C | 28 mg | (29 %) | ||
Potassium | 1,020 mg | (26 %) | ||
Calcium | 282 mg | (28 %) | ||
Magnesium | 138 mg | (46 %) | ||
Iron | 6.4 mg | (43 %) | ||
Iodine | 119 μg | (60 %) | ||
Zinc | 3.1 mg | (39 %) | ||
Saturated fatty acids | 1.3 g | |||
Uric acid | 410 mg | |||
Cholesterol | 144 mg | |||
Complete sugar | 3 g |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 3 ozs day-old Whole grain ciabatta
- 1 onion
- 5 ozs baby Spinach
- 3 sprigs Dill
- 6 Plaice fillet (skinless each 60 grams)
- salt
- coarsely ground peppers
- 1 Tbsp vegetable oil
- 1 piece lemon
- 3 ozs shrimp (peeled)
Kitchen utensils
Preparation steps
![Smarter Fried Plaice Fillets preparation step 1 Smarter Fried Plaice Fillets preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-fried-plaice-fillets-preparation-step-1-503269.jpg)
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.
![Smarter Fried Plaice Fillets preparation step 2 Smarter Fried Plaice Fillets preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-fried-plaice-fillets-preparation-step-2-503269.jpg)
Meanwhile, peel the onion and cut into thin strips. Take croutons from the oven and crush with your hands.
![Smarter Fried Plaice Fillets preparation step 3 Smarter Fried Plaice Fillets preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-fried-plaice-fillets-preparation-step-3-503269.jpg)
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.
![Smarter Fried Plaice Fillets preparation step 4 Smarter Fried Plaice Fillets preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-fried-plaice-fillets-preparation-step-4-503269.jpg)
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 .
![Smarter Fried Plaice Fillets preparation step 5 Smarter Fried Plaice Fillets preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-fried-plaice-fillets-preparation-step-5-503269.jpg)
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.
![Smarter Fried Plaice Fillets preparation step 6 Smarter Fried Plaice Fillets preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-fried-plaice-fillets-preparation-step-6-503269.jpg)
Add shrimp to the pan and cook briefly. Mix in crushed croutons and dill.
![Smarter Fried Plaice Fillets preparation step 7 Smarter Fried Plaice Fillets preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/smarter-fried-plaice-fillets-preparation-step-7-503269.jpg)
Distribute spinach and shrimp on the fish fillets and serve immediately.