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Yields:
3 serving(s)
Preparation Time:
3 mins
Cooking Time:
30 mins
Meal type:
Main Dishes
Lunch
Rating:
Average FatSecret member ranking FatSecret Members Average Rating
by member: prov192021

Baked Whitefish with Tarragon over Spinach

Purist cooking

Ingredients

Directions

  1. Pre-heat oven to 375 °F (190 °C).
  2. Place fillets in lined baking dish , skin side down (foil optional).
  3. Cover fillet with fresh tarragon leaves. Squeeze juice from lemon over fillet. Lightly dust with fresh ground black peppercorn.
  4. Make a foil 'tent' over the fillet and bake for 30 minutes at 375 °F.
  5. Toss together the baby spinach, snow peas, balsamic vinegar and parmesan cheese. Place portions on to serving dishes.
  6. To easily remove the fish from the skin, use a large serving spoon to scoop the fish off the skin and on to your pre-portioned salad. Serve immediately.
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Nutritional Summary:

There are 213 calories in 1 serving of Baked Whitefish with Tarragon over Spinach.
Calorie Breakdown: 36% fat, 16% carbs, 49% prot.

Nutrition Facts
Serving Size
per serve
per serve
% RI*
Energy
893 kj
11%
213 kcal
Fat
8.35g
12%
Saturated Fat
1.949g
10%
Monounsaturated Fat
2.697g
Polyunsaturated Fat
2.623g
Carbohydrates
8.25g
3%
Sugar
4.98g
6%
Fibre
1.8g
Protein
25.7g
51%
Salt
0.4g
7%
Cholesterol
72mg
Potassium
477mg
24%
* Reference intake of an average adult (8400 kJ / 2000 kcal)
11%
of RDI*
(213 cal)
11% RDI
Calorie Breakdown:
 
Carbohydrate (15%)
 
Fat (36%)
 
Protein (49%)
*Based on an RDI of 2000 calories

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