Trout with Baked Potato and Spinach
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(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
448
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 166.4 μg | (277 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.1 mg | (143 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,578 mg | (39 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 643 mg | |||
| Cholesterol | 120 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Preheat oven to 200°C (approximately 400°F). Rinse potatoes, cut in half lengthwise and then into quarters. Mix with olive oil, salt and pepper. Place on a baking sheet and bake until golden brown, or about 30 minutes. Stir occasionally.
2.
Rinse spinach and spin dry. Rinse scallions and cut into narrow rings. Rinse fish, pat dry, drizzle with lemon juice and season with salt and pepper. Fry for 2-3 minutes in a hot pan with oil and butter. Mix potatoes with spinach, scoop onto warm plates and top with fish fillets. Garnish with dill and scallions before serving.
