Spanish Style White Fish
with layered potatoes and pine nuts
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 513 cal. | (24 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 12.9 μg | (22 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.3 mg | (119 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 1,762 mg | (44 %) | ||
| Calcium | 334 mg | (33 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 310 mg | |||
| Cholesterol | 141 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
