Sauteed White Fish with Roasted Melon

Name: Sauteed White Fish with Roasted Melon
Total time: 30 min
Yield: 4
Ingredients: 14 ozs Watermelon (4 equal sized pieces); 4 Tbsps olive oil; 1 tsp lemon juice; 1 shallot (finely chopped); 1 handful Spinach (finely chopped); 1 handful Basil (leaves finely chopped, reserving a few for garnish); 12 ozs White Fish (e. g. cod, bass, perch, 4 equal sized pieces); balsamic vinegar (for drizzling)

and Wilted Spinach

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Health Score:

97 / 100

Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 30 min.

Ready in

Calories:

223

calories

Calories

How many calories can I eat?

Healthy, because

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Nutritional values

Think fruit and fish don't pair well? This dish will prove you wrong. Not only do the watermelon and perch taste great together, but it combines to produce a powerhouse of nutrients, including vitamin A and protein. The spinach also provides valuable iron.

Make sure to spritz some fresh lemon onto this fish before serving to brighten the whole dish.

1 serving contains
(Percentage of daily recommendation)

Calorie	223 cal.	(11 %)
Protein	17 g	(17 %)
Fat	12 g	(10 %)
Carbohydrates	10 g	(7 %)
Sugar added	0 g	(0 %)
Roughage	0.6 g	(2 %)

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more nutritional values

Vitamin A	0.2 mg	(25 %)
Vitamin D	0 μg	(0 %)
Vitamin E	2.4 mg	(20 %)
Vitamin K	43.6 μg	(73 %)
Vitamin B₁	0.1 mg	(10 %)
Vitamin B₂	0.5 mg	(45 %)
Niacin	6.2 mg	(52 %)
Vitamin B₆	0.4 mg	(29 %)
Folate	29 μg	(10 %)
Pantothenic acid	1.6 mg	(27 %)
Biotin	4.8 μg	(11 %)
Vitamin B₁₂	2.2 μg	(73 %)
Vitamin C	13 mg	(14 %)
Potassium	525 mg	(13 %)
Calcium	33 mg	(3 %)
Magnesium	38 mg	(13 %)
Iron	1.1 mg	(7 %)
Iodine	57 μg	(29 %)
Zinc	0.2 mg	(3 %)
Saturated fatty acids	2.1 g
Uric acid	27 mg
Cholesterol	51 mg
Complete sugar	10 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 14 ozs Watermelon (4 equal sized pieces); 4 Tbsps olive oil; 1 tsp lemon juice; 1 shallot (finely chopped); 1 handful Spinach (finely chopped); 1 handful Basil (leaves finely chopped, reserving a few for garnish); 12 ozs White Fish (e. g. cod, bass, perch, 4 equal sized pieces); balsamic vinegar (for drizzling)

How healthy are the main ingredients?

Watermelon olive oil Spinach Basil shallot

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Preparation steps

Preheat the oven to 400°F, and line a baking tray with grease-proof paper.

Place the melon slices on the baking tray. Whisk 1 tbsp oil with the lemon juice and brush over the melon. Season with salt and ground black pepper and roast in the oven for 10 minutes.

Heat 1 tbsp oil in a frying pan and fry the shallot until translucent. Add the spinach and chopped basil and cook until it wilts. Season to taste with salt and ground black pepper.

Season the fish with salt and ground black pepper. Heat the remaining oil in a non-stick frying pan and fry the fish on all sides for 3-4 minutes until golden.

Arrange the melon on plates and top with the basil and spinach mixture. Place the fish on top and drizzle with a little balsamic vinegar. Garnish with the reserved basil and serve as a starter or between courses.

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