Gourmet Fish Fillets with Beetroot

Name: Gourmet Fish Fillets with Beetroot
Total time: 1 h
Yield: 4
Ingredients: 26 ozs raw Beets (peeled); 4 Tbsps olive oil; 2 Tbsps Red wine vinegar; 2 Tbsps lemon juice; 1 clove garlic cloves (finely chopped); 0.5 tsp Sea salt; 0.5 tsp black peppercorns (lightly crushed); 0.125 cup butter (diced); 1 Tbsp vegetable oil; 4 Cod; salt; 1 tsp lemon juice; 14 ozs Spinach; 0.125 cup butter; salt; peppers; flat-leaf parsley

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Health Score:

88 / 100

Difficulty:

easy

Difficulty

Preparation:

1 hr

Preparation

Calories:

454

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	454 cal.	(22 %)
Protein	39 g	(40 %)
Fat	26 g	(22 %)
Carbohydrates	16 g	(11 %)
Sugar added	0 g	(0 %)
Roughage	4.8 g	(16 %)

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more nutritional values

Vitamin A	0.2 mg	(25 %)
Vitamin D	2.8 μg	(14 %)
Vitamin E	5.3 mg	(44 %)
Vitamin K	49.3 μg	(82 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.2 mg	(18 %)
Niacin	13.6 mg	(113 %)
Vitamin B₆	0.5 mg	(36 %)
Folate	179 μg	(60 %)
Pantothenic acid	0.8 mg	(13 %)
Biotin	4.7 μg	(10 %)
Vitamin B₁₂	2.4 μg	(80 %)
Vitamin C	30 mg	(32 %)
Potassium	1,492 mg	(37 %)
Calcium	101 mg	(10 %)
Magnesium	93 mg	(31 %)
Iron	2.6 mg	(17 %)
Iodine	459 μg	(230 %)
Zinc	1.6 mg	(20 %)
Saturated fatty acids	9.6 g
Uric acid	259 mg
Cholesterol	99 mg
Complete sugar	16 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

For the beetroot: 26 ozs raw Beets (peeled); 4 Tbsps olive oil; 2 Tbsps Red wine vinegar; 2 Tbsps lemon juice; 1 clove garlic cloves (finely chopped); ½ tsp Sea salt; ½ tsp black peppercorns (lightly crushed); ⅛ cup butter (diced)

For the cod: 1 Tbsp vegetable oil; 4 Cod; salt; 1 tsp lemon juice

For the spinach: 14 ozs Spinach; ⅛ cup butter; salt; peppers

To garnish: flat-leaf parsley

How healthy are the main ingredients?

olive oil Spinach garlic clove salt parsley

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Preparation steps

Heat the oven to 200°C (180° fan) 400°F gas 6.

Cut the beetroot in half, or quarters if large. Spread the pieces out in a single layer in a roasting tin.

Mix together the oil, vinegar, lemon juice, garlic, salt and pepper.

Pour over the beetroot and toss to coat. Sprinkle the butter over the top and cover the tin with foil.

Cook for 35-45 minutes until very tender. Dice the beetroot and keep warm.

Heat the oil in an ovenproof frying pan. Season the cod with salt and fry the cod, flesh side down until golden. Put into to the oven for about 5 minutes until cooked through. Sprinkle with lemon juice.

Rinse the spinach and put into a frying pan with the butter over a low heat, stirring until the leaves wilt. Season with salt and pepper and drain well.

Divide between 4 warm serving plates. Arrange the cod on top and top with a spoonful of diced beetroot. Spon the beetroot liquid arond the plates and garnish with parsley.

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