Your Recipe

Smoky hake, beans & greens

Ingrédient Quantité Calories
Jus de citron 2.95g 1kcal
Oignons 38g 15kcal
Épinards 260g 60kcal
Haricots blancs 400g 1332kcal
Huile d'olive 14g 124kcal
Paprika 1.15g 3kcal
Merlu, cru 280g 199kcal
Poivrons, piment fort, rouge, cru 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.

Valeurs nutritives
Taille des portions 501 g | ml
Quantité par portion 868
3631
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.7g 12%
Gras saturés 1.5g 8%
Sodium 244mg 11%
Total des glucides 130g 47%
Fibres alimentaires 34g 121%
Sucre 7.9g
Protéine 75g 149%
Vitamine D 0mcg 0%
Calcium 650mg 50%
Fer 26mg 142%
Potassium 4814mg 102%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 625.062 mcg 69%
Thiamine [B1] 1.058 mg 88%
Riboflavine [B2] 0.664 mg 51%
Niacine [B3] 5.092 mg 32%
Acide pantothénique [B5] 1.593 mg 32%
Vitamine B6 0.938 mg 55%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 1032.962 mcg 0%
Vitamine C 42.105 mg 47%
Vitamine D 0 mcg 0%
Vitamine E 4.258 mg 28%
Vitamine K 644.202 mcg 537%
Bétaïne 133.447 mg 0%
Choline 159.314 mg 29%
Carbohydrates
nutriment Quantité DV
Total des glucides 129.8 g 47%
Sugars 7.9 g 16%
Fibres alimentaires 33.8 g 121%
Carbohydrate 127.5 g 0%
Glucides nets 121.9g
acides aminés
nutriment Quantité DV
Alanine 2.152 g 0%
Arginine 3.13 g 0%
Acide aspartique 6.003 g 0%
Cystéine 0.557 g 0%
Acide glutamique 7.637 g 0%
Glycine 2.009 g 0%
Histidine 1.388 g 0%
Isoleucine 2.261 g 0%
Leucine 4.033 g 0%
Lysine 3.446 g 0%
Méthionine 0.773 g 0%
Phénylalanine 2.704 g 0%
Proline 2.143 g 0%
Sérine 2.687 g 0%
Thréonine 2.133 g 0%
Tryptophane 0.608 g 0%
Tyrosine 1.462 g 0%
Valine 2.664 g 0%
Minéraux
nutriment Quantité DV
Calcium 649.9 mg 50%
Cuivre 2.56 mg 285%
Fluorure 0.21 mcg 0%
Fer 25.53 mg 142%
Magnésium 514.29 mg 122%
Manganèse 4.8 mg 209%
Phosphore 945.81 mg 76%
Potassium 4813.89 mg 102%
Sélénium 50.15 mcg 91%
Sodium 244.03 mg 11%
Zinc 10.89 mg 99%
autres
nutriment Quantité DV
Eau 275.597 g 0%
Cendres 10.772 g 0%