Cod Rolls with Spinach
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
646
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 646 cal. | (31 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 46 g | (40 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 16.4 mg | (137 %) | ||
| Vitamin K | 385.1 μg | (642 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,406 mg | (35 %) | ||
| Calcium | 425 mg | (43 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 487 μg | (244 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 14.4 g | |||
| Uric acid | 300 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod
- 1 Tbsp lemon juice
- 2 Tbsps Pastry flour
- 8 slices Bacon
- 2 Tbsps vegetable oil
- 1 Red onion
- 4 garlic cloves
- 1 tsp honey
- ½ tsp Sambal oelek
- ⅛ l fish stock
- 400 grams baby Spinach
- 6 Tbsps vegetable oil
- 2 Tbsps White vinegar
- 80 grams Parmesan
- salt
- peppers
Preparation steps
1.
Rinse and pat dry fish. Season with salt and pepper and sprinkle with lemon juice. Coat with flour and roll up. Wrap each with two slices of bacon and secure with toothpicks. Heat oil in a pan and cook fish rolls for about 8-10 minutes on all sides or until crispy, remove from the pan and keep warm. Add whole cloves of garlic to the same pan.
2.
Peel and finely chop onion, add to the pan. Add honey, fish stock and sambal oelek and simmer until creamy. Rinse spinach and chop coarsely. Whisk vinegar with oil, season with salt and pepper. Toss spinach with the marinade. Place fish into a creamy sauce and heat through. Arrange spinach and fish on plates and sprinkle with freshly grated Parmesan. Serve.
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