Smarter Fried Plaice Fillets
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 |
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)
Preparation steps
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.
Meanwhile, peel the onion and cut into thin strips. Take croutons from the oven and crush with your hands.
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.
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 .
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.
Add shrimp to the pan and cook briefly. Mix in crushed croutons and dill.
Distribute spinach and shrimp on the fish fillets and serve immediately.