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Description
quick fish and microwaved potato.
Ingredients
US|METRIC
1 SERVINGS
- fillet (fish, skin on)
- potato (medium)
- spinach (diced, 1 cup)
- flour (1 tablespoon)
- olive oil (2 tablespoons)
- vegetable stock (1 teaspoon)
- water (1 cup)
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Directions
- Cook the flour in 1 tablespoon of oil until bubbling, add water, stir with whisk to stop lumps forming. Add vegetable stock, stir until come to boil and begins to thicken. Add diced spinach and let simmer while cooking the rest of the meal.
- Heat the other tablespoon of oil in a frying pan. Cook fish skin side first, turn and add splash of water, put on lid with heat low.
- Cut a cross in the skin of the potatoes, place in microwave dish and microwave for 7 minutes with lid on, while fish is cooking.
- Serve the fish skin side up, drizzle the juices form the pan over it. Place potatoes on plate and top with the spinach in sauce.
NutritionView More
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420Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories420Calories from Fat180 |
| % DAILY VALUE |
| Total Fat20g31% |
| Saturated Fat3g15% |
| Trans Fat |
| Cholesterol |
| Sodium3020mg126% |
| Potassium930mg27% |
| Protein8g |
| Calories from Fat180 |
| % DAILY VALUE |
| Total Carbohydrate51g17% |
| Dietary Fiber5g20% |
| Sugars8g |
| Vitamin A180% |
| Vitamin C70% |
| Calcium10% |
| Iron30% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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