White Fish Fillet with Nut Topping

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White Fish Fillet with Nut Topping
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
565
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)
Calorie565 kcal(27 %)
Protein57.13 g(58 %)
Fat28.46 g(25 %)
Carbohydrates31.01 g(21 %)
Sugar added0 g(0 %)
Roughage16.81 g(56 %)
Vitamin A6,497.49 mg(812,186 %)
Vitamin D1.79 μg(9 %)
Vitamin E17.03 mg(142 %)
Vitamin B₁0.77 mg(77 %)
Vitamin B₂1.44 mg(131 %)
Niacin20.36 mg(170 %)
Vitamin B₆1.83 mg(131 %)
Folate1,348.92 μg(450 %)
Pantothenic acid0.86 mg(14 %)
Biotin9.26 μg(21 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C193.83 mg(204 %)
Potassium4,256.39 mg(106 %)
Calcium725.66 mg(73 %)
Magnesium620.55 mg(207 %)
Iron20.14 mg(134 %)
Iodine15.49 μg(8 %)
Zinc4.82 mg(60 %)
Saturated fatty acids8.89 g
Cholesterol112.39 mg
Author of this recipe:

Ingredients

for
4
Ingredients
21 ounces
Cod (skinned and ready-to-cook, cut into four equal pieces)
0.333 cup
0.333 cup
¼ cup
soft butter
1 tablespoon
fresh Dill
2 tablespoons
1
shallot (finely chopped)
1
Garlic clove (finely chopped)
8 cups
fresh, young Spinach
How healthy are the main ingredients?
WalnutDillshallotSpinachNutmeg

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.