White Fish Fillet with Nut Topping
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
327
calories
Calories
Healthy, because
Even smarter
Nutritional values
The combination of the fish and nuts bring a powerful duo of healthy Omega-3 fats that are extremely important to many bodily functions, specifically the brain and the heart.
You can use your choice of white fish and substitute different nuts if you prefer or have allergies to some.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 327 cal. | (16 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 154.2 μg | (257 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 831 mg | (21 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 342 μg | (171 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 187 mg | |||
| Cholesterol | 81 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 21 ozs Cod (skinned and ready-to-cook, cut into four equal pieces)
- 0.333 cup Hazelnuts
- 0.333 cup Walnut
- ¼ cup soft butter
- 1 Tbsp fresh Dill
- 2 Tbsps breadcrumbs
- 1 shallot (finely chopped)
- 1 garlic clove (finely chopped)
- 8 cups fresh, young Spinach
- Nutmeg
Preparation steps
1.
Heat the oven to 180°C (160°C in a fan oven) 350°F, gas 4 and line a baking tray with greaseproof paper.
2.
Season the fish with salt and ground black pepper and place on the prepared baking tray.
3.
Dry roast the nuts in a pan, set aside and leave to cool slightly then crush in a mixer. Stir in the butter, dill and the breadcrumbs and brush onto the fish. Bake for 25-30 mins until golden brown.
4.
Fry the shallots and garlic in butter. Add the spinach and season with salt, ground black pepper and nutmeg. Arrange on preheated plates, top with the fish and serve.
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