Spanish Style White Fish

with layered potatoes and pine nuts
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Spanish Style White Fish
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
513
calories
Calories

Healthy, because

Even smarter

Nutritional values

This sumptuous dish might taste rich, but contains almost exclusively healthy fats and no dairy.

If you don't have grouper, feel free to substitute with snaper, mahi mahi or sea bass.

1 serving contains
(Percentage of daily recommendation)
Calorie513 cal.(24 %)
Protein47 g(48 %)
Fat18 g(16 %)
Carbohydrates39 g(26 %)
Sugar added0 g(0 %)
Roughage5.1 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.4 μg(2 %)
Vitamin E6.1 mg(51 %)
Vitamin K12.9 μg(22 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin14.3 mg(119 %)
Vitamin B₆0.8 mg(57 %)
Folate87 μg(29 %)
Pantothenic acid1.2 mg(20 %)
Biotin13.5 μg(30 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C57 mg(60 %)
Potassium1,762 mg(44 %)
Calcium334 mg(33 %)
Magnesium146 mg(49 %)
Iron4.1 mg(27 %)
Iodine17 μg(9 %)
Zinc3 mg(38 %)
Saturated fatty acids2.8 g
Uric acid310 mg
Cholesterol141 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
28 ozs Grouper fillet (skinless, cut into 4 equal pieces)
½ lemon (juiced)
4 Tbsps all-purpose flour
4 Tbsps olive oil
3 cups cooked potatoes (sliced)
1 clove garlic cloves (chopped)
5 scallions (sliced)
4 Tomatoes (two skinned and diced, two sliced)
3 cups Chard leaf (hard veins removed, chopped)
2 Tbsps raisins
2 Tbsps roasted Pine nuts
How healthy are the main ingredients?
potatoChard leafolive oilraisinsPine nutsgarlic clove

Preparation steps

1.

Heat the oven to 400°F.

2.
Season the fish with salt and ground black pepper, drizzle with lemon juice and dust with flour.
3.
Fry the fish in a large pan in 2 tbsp oil. Set aside and pat dry with kitchen paper.
4.
Fry the potatoes in the pan. Transfer to a baking dish and place the fish on top.
5.
Fry the garlic and the spring onions in 2 tbsp olive oil. Add the diced tomatoes and the chard and braise for a few minutes.
6.

Stir in the raisins and pine nuts, season with salt and ground black pepper and place of top of the fish. Add the tomato slices and bake for 10-15 minutes.