Healthy Gourmet Kitchen

White Fish Fillet

on a Bed of Spinach and Apricots
4.2
Average: 4.2 (5 votes)
(5 votes)
White Fish Fillet

White Fish Fillet - An exotic and colorful dish that's quick to prepare

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
391
calories
Calories

Healthy, because

Even smarter

Nutritional values

This fish meal protects the body's cells from free radicals, because one portion covers the daily requirement of vitamin E 100%.

Pangasius fillet is especially popular with children because it has hardly any bones and does not taste as intense. However, if you attach great importance to iodine and omega-3 fatty acids, it is better to use sea fish instead!

1 serving contains
(Percentage of daily recommendation)
Calorie391 kcal(19 %)
Protein34 g(35 %)
Fat16 g(14 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A1.4 mg(175 %)
Vitamin D0 μg(0 %)
Vitamin E12 mg(100 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.5 mg(79 %)
Vitamin B₆0.5 mg(36 %)
Folate74 μg(25 %)
Pantothenic acid1 mg(17 %)
Biotin14.8 μg(33 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C33 mg(35 %)
Potassium1,121 mg(28 %)
Calcium254 mg(25 %)
Magnesium144 mg(48 %)
Iron7.2 mg(48 %)
Iodine24 μg(12 %)
Zinc3.1 mg(39 %)
Saturated fatty acids2.3 g
Uric acid326 mg
Cholesterol111 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 onions
2 Tbsps Corn oil
8 ozs Apricot
9 ozs Spinach
2 Catfish
1 oz Sunflower seed
salt
peppers
How healthy are the main ingredients?
ApricotSunflower seedSpinachonionsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Sieve, 1 Pot (with lid), 1 Plate, 1 Wooden spoon, 1 Paper towel, 1 Non-stick pan, 1 Slotted spatula, 1 Tablespoon

Preparation steps

1.
White Fish Fillet preparation step 1

Peel and thinly slice onions.

2.
White Fish Fillet preparation step 2

Heat 1 tablespoon oil in a pot over low heat. Add onions, cover and cook until slightly softened, about 5 minutes.

3.
White Fish Fillet preparation step 3

Meanwhile, rinse apricots in a sieve and cut into wedges.

4.
White Fish Fillet preparation step 4

Add spinach to onions. Cover and cook over low heat until wilted, about 5 minutes.

5.
White Fish Fillet preparation step 5

Rinse catfish fillets and pat dry with paper towels.

6.
White Fish Fillet preparation step 6

In a non-stick pan, toast sunflower seeds over medium heat until light brown. Transfer to a plate to cool.

7.
White Fish Fillet preparation step 7

Heat remaining oil in the non-stick pan over medium heat. Season fish fillets with salt and pepper and fry until firm and opaque, about 2 minutes per side.

8.
White Fish Fillet preparation step 8

Add apricots to the spinach and cook until heated through. Season with salt and pepper, and serve alongside the fish. Sprinkle with sunflower seeds just before serving.