Your Recipe

Smoky hake, beans & greens

Zutat  Menge  Kalorien 
Zitronensaft 2.95g 1kcal
Zwiebeln 38g 15kcal
Spinat, roh 260g 60kcal
Bohnen weiß, roh 400g 1332kcal
Olivenöl 14g 124kcal
Paprika 1.15g 3kcal
Seehecht, roh 280g 199kcal
Paprika, scharfer Chili, rot, roh 5g 2kcal

Recipe Instructions:

Ingredients
mild olive oil
½ x 200g pack raw cooking chorizo (we used Unearthed Alfresco Smoked)
1 onion, finely chopped
260g bag spinach
2 x 140g skinless hake fillets
½ tsp sweet smoked paprika
1 red chilli, deseeded and shredded
400g can cannellini beans, drained
juice ½ lemon
1 tbsp extra virgin olive oil

Method
STEP 1
Boil a full kettle of water and heat the grill to high. Heat 1 tsp oil in a large frying pan. Squeeze the meat from the chorizo directly into the pan. Add the onion and fry for 5 mins, crushing the meat with a spatula until broken up, golden and surrounded by its juices. The onion will also be soft and golden.

STEP 2
Meanwhile, put the spinach in a colander, slowly pour over the boiled water to wilt it, then run under the cold tap. Squeeze out the excess water using your hands, then set aside. Line a baking tray with foil, rub with a little oil and place the fish on top. Season, sprinkle over the smoked paprika and drizzle with a little more oil.

Nährwertangaben 
Portionsgröße  501 g | ml
Menge pro Portion  868
3631
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.7g 12%
Gesättigte Fettsäuren  1.5g 8%
Natrium 244mg 11%
Gesamte Kohlenhydrate  130g 47%
Ballaststoffe  34g 121%
Zucker  7.9g
Protein  75g 149%
Vitamin D 0mcg 0%
Kalzium 650mg 50%
Eisen  26mg 142%
Kalium 4814mg 102%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 625.062 mcg 69%
Thiamin [B1] 1.058 mg 88%
Riboflavin [B2] 0.664 mg 51%
Niacin [B3] 5.092 mg 32%
Pantothensäure [B5] 1.593 mg 32%
Vitamin B6 0.938 mg 55%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 1032.962 mcg 0%
Vitamin C 42.105 mg 47%
Vitamin D 0 mcg 0%
Vitamin E 4.258 mg 28%
Vitamin K 644.202 mcg 537%
Betain 133.447 mg 0%
Cholin 159.314 mg 29%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  129.8 g 47%
Sugars 7.9 g 16%
Ballaststoffe  33.8 g 121%
Carbohydrate 127.5 g 0%
Netto-Kohlenhydrate 121.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.152 g 0%
Arginin 3.13 g 0%
Asparaginsäure 6.003 g 0%
Cystein 0.557 g 0%
Glutaminsäure 7.637 g 0%
Glycin 2.009 g 0%
Histidin 1.388 g 0%
Isoleucin 2.261 g 0%
Leucin 4.033 g 0%
Lysin 3.446 g 0%
Methionin 0.773 g 0%
Phenylalanin 2.704 g 0%
Prolin 2.143 g 0%
Serin 2.687 g 0%
Threonin 2.133 g 0%
Tryptophan 0.608 g 0%
Tyrosin 1.462 g 0%
Valin 2.664 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 649.9 mg 50%
Kupfer 2.56 mg 285%
Fluorid 0.21 mcg 0%
Eisen  25.53 mg 142%
Magnesium 514.29 mg 122%
Mangan 4.8 mg 209%
Phosphor 945.81 mg 76%
Kalium 4813.89 mg 102%
Selen 50.15 mcg 91%
Natrium 244.03 mg 11%
Zink 10.89 mg 99%
andere
Nährstoff Menge  DV
Wasser 275.597 g 0%
Asche 10.772 g 0%