Directions:
- **Just before fish is cooked.
- **Divide mash between 4 plates.
- **Place four equal portions of spinach on top of mash.
- Heat olive oil in frying pan.
- Season fish fillets and dust lightly in flour.
- When oil is hot, add fish to pan.
- Cook fish fillets for 2 minutes or until golden then turn and cook other side.
- Deglaze the pan with white wine, lemon juice and butter.
- Place in a hot oven (180C) for 3 minutes until fish is almost cooked.
- **When fish is cooked place on top of wasabi mashed potatoes and spinach. Reduce sauce by 1/2 then add chopped parsley in last seconds.
- Pour sauce over the fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 291.56 Kcal (1221 kJ) | ||
| Calories from fat | 241.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 26.88g | 41% | |
|---|---|---|---|
| Cholesterol | 8.06mg | 3% | |
| Sodium | 9.07mg | 0% | |
| Potassium | 73.89mg | 2% | |
| Total Carbs | 3.21g | 1% | |
| Sugars | 1.04g | 4% | |
| Dietary Fiber | 0.52g | 2% | |
| Protein | 0.44g | 1% | |
| Vitamin C | 8.9mg | 15% | |
| Iron | 0.2mg | 1% | |
| Calcium | 12.2mg | 1% | |
| Amount Per 100 g | |||
| Calories | 284.18 Kcal (1190 kJ) | ||
| Calories from fat | 235.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 26.19g | 41% | |
|---|---|---|---|
| Cholesterol | 7.86mg | 3% | |
| Sodium | 8.84mg | 0% | |
| Potassium | 72.01mg | 2% | |
| Total Carbs | 3.13g | 1% | |
| Sugars | 1.02g | 4% | |
| Dietary Fiber | 0.51g | 2% | |
| Protein | 0.43g | 1% | |
| Vitamin C | 8.7mg | 15% | |
| Iron | 0.2mg | 1% | |
| Calcium | 11.9mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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