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Ocean Perch with Potatoes and Spinach Recipe

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Looking for an easy Ocean perch with potatoes and spinach recipe? Learn how to make Ocean perch with potatoes and spinach using healthy ingredients.


Submitted by holgerkiffmeyer

Makes 1 serving



quick and easy ocean perch with potatoes and spinach

Recipe Ingredients for Ocean perch with potatoes and spinach

80 g ocean pearch
200 g potatos
100 g spinach, frozen
100 g creamed spinach
25 g mozzarella, fat reduced

Recipe Directions for Ocean perch with potatoes and spinach

  1. cook potatoes (this is also possible in the microwave at low power ~ 8-10 min)

  2. defreeze and heat the spinach in the microwave (~ 3 min at medium or high power)

  3. add mozzarella to spinach and stir

  4. fry the fish with very few fat or cook it in the microwave (at low power ~ 4-5 min)

  5. decorate nicely and enjoy!

Categories

Fish, Potatoes, Vegetables, Main Dish, Microwave, Quick

Nutrition Facts
Serving Size 505.0g
Amount Per Serving
Calories
420
Calories from Fat
81
% Daily Value*
Total Fat
9.0g
14%
Saturated Fat
4.1g
20%
Trans Fat
0.0g
Cholesterol
61mg
20%
Sodium
809mg
34%
Potassium
1424mg
41%
Total Carbohydrates
48.8g
16%
Dietary Fiber
9.0g
36%
Sugars
3.9g
Protein
37.0g
Vitamin A 347% Vitamin C 107%
Calcium 51% Iron 38%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in calcium
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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