White Fish with Spinach and Egg
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
550
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 550 kcal | (26 %) | ||
| Protein | 61.68 g | (63 %) | ||
| Fat | 19.98 g | (17 %) | ||
| Carbohydrates | 34.05 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 19.3 g | (64 %) |
more nutritional values
| Vitamin A | 8,251.87 mg | (1,031,484 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 23.48 mg | (196 %) | ||
| Vitamin B₁ | 0.72 mg | (72 %) | ||
| Vitamin B₂ | 2.01 mg | (183 %) | ||
| Niacin | 24.24 mg | (202 %) | ||
| Vitamin B₆ | 2.2 mg | (157 %) | ||
| Folate | 1,710.97 μg | (570 %) | ||
| Pantothenic acid | 1.47 mg | (25 %) | ||
| Biotin | 0.85 μg | (2 %) | ||
| Vitamin B₁₂ | 4.74 μg | (158 %) | ||
| Vitamin C | 246.82 mg | (260 %) | ||
| Potassium | 5,368.06 mg | (134 %) | ||
| Calcium | 877.89 mg | (88 %) | ||
| Magnesium | 718.14 mg | (239 %) | ||
| Iron | 23.6 mg | (157 %) | ||
| Iodine | 77 μg | (39 %) | ||
| Zinc | 5.21 mg | (65 %) | ||
| Saturated fatty acids | 8.95 g | |||
| Cholesterol | 304.92 mg |
Author of this recipe:
EAT SMARTER
all recipes of this authorIngredients
for
4
- Ingredients
- 4
Haddock fillet (120 g each)
- 1
lemon (juice)
- ⅔ cup
- ⅔ cup
dry white wine
- 5 tablespoons
white wine vinegar (to taste)
- 4
fresh eggs
- 4 tablespoons
- 1
shallot (finely chopped)
- 1 clove
garlic (finely chopped)
- 10 cups
fresh Spinach
How healthy are the main ingredients?
SpinachPreparation steps
1.
Drizzle the fish fillets with a little lemon juice. Bring the fish stock and the white wine to the boil in a pan, and add salt. Season the fish with salt and ground black pepper. Take the white wine stock off the hob and place the fillets in it so that they are covered in liquid. Leave to poach for 6-8 minutes.
2.
Bring 1 l of water to the boil with the vinegar and 1 tbsp salt in a small pan. Break the eggs into a cup one by one and slide them one after another into the simmering vinegar and water. Simmer for 4-5 minutes.
3.
Heat the butter in a pan and sweat the shallots and garlic together until translucent. Add the spinach to the shallots, toss together briefly and remove from the heat. Season with salt and a little lemon juice.
4.
Arrange the spinach on warmed plates, break up the fish by hand and lay on top of the spinach. Remove the eggs from the water with a slotted spoon and arrange on top of the fish. Sprinkle well with salt, ground black pepper and chilli flakes, if desired. Serve immediately.
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