Fish and Pine Nut Topping
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
478
calories
Calories
Healthy, because
Even smarter
Nutritional values
Fish is a great source of protein and Omega-3 fatty acids which are very good for your heart and brain function. This recipe also has vegetables, making it full of nutrients.
Serve with a side salad and some bread to complete the meal.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 478 cal. | (23 %) | ||
| Protein | 60 g | (61 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 9.9 mg | (83 %) | ||
| Vitamin K | 219.3 μg | (366 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21 mg | (175 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,453 mg | (36 %) | ||
| Calcium | 251 mg | (25 %) | ||
| Magnesium | 181 mg | (60 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 558 μg | (279 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 429 mg | |||
| Cholesterol | 215 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation
Kitchen utensils
1 Bowl, 1 Large knife, 1 Tablespoon, 1 Hand mixer, 1 Plastic wrap
Preparation steps
1.
Preheat the oven to 400F.
2.
Put the wet spinach in a large pan with 1 tbsp oil and cook until wilted. Drain well, chop, and season with salt and pepper. Set aside and keep warm.
3.
Heat 2 tbsp oil in a pan and gently cook the shallots until soft. Add the celery and cook for 5 minutes then add the prawns.
4.
Pour in the wine, let it reduce by half then add the stock and simmer for 3 minutes.
5.
Toast the pine nuts in a dry pan and add to the sauce along with the basil and parsley. Cook for about 2 minutes and season with salt and pepper.
6.
Sprinkle the fish with the remaining oil and place on pieces of aluminium foil. Season with salt, pepper and the lemon juice and seal the parcels.
7.
Bake for about 15 minutes or until the fish is just cooked through.
8.
Serve the fish on beds of spinach with the sauce poured over.
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