Baked Whitefish with Tarragon over Spinach Recipe With Nutrition Data and Calorie Count

Baked Whitefish with Tarragon over Spinach

Purist cooking

Yields:

3 servings

Prep Time:

3 mins

Cook Time:

30 mins

Meal Type:

Main Dish
Lunch

Rating:

Ingredients

  • 12 oz whitefish
  • 2 tbsps leaves tarragon
  • 2 wedges or slices lemon
  • 3 cups baby spinach
  • 30 pea pods snow or sugar snap peas
  • 3 tbsps parmesan
  • 1 dash black pepper
  • 2 tbsp balsamic vinegar

Directions

  • Pre-heat oven to 375 °F (190 °C).
  • Place fillets in lined baking dish , skin side down (foil optional).
  • Cover fillet with fresh tarragon leaves. Squeeze juice from lemon over fillet. Lightly dust with fresh ground black peppercorn.
  • Make a foil 'tent' over the fillet and bake for 30 minutes at 375 °F.
  • Toss together the baby spinach, snow peas, balsamic vinegar and parmesan cheese. Place portions on to serving dishes.
  • 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.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 213
% Daily Value*
  • Total Fat
    Amount Per Serving 8.35g
    % Daily Value 11%
    • Saturated Fat
      Amount Per Serving 1.949g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 2.623g
    • Monounsaturated Fat
      Amount Per Serving 2.697g
  • Cholesterol
    Amount Per Serving 72mg
    % Daily Value 24%
  • Sodium
    Amount Per Serving 160mg
    % Daily Value 7%
  • Total Carbohydrate
    Amount Per Serving 8.25g
    % Daily Value 3%
    • Dietary Fiber
      Amount Per Serving 1.8g
      % Daily Value 6%
    • Total Sugars
      Amount Per Serving 4.98g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 25.7g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 23mcg
    % Daily Value 3%
  • Vitamin C
    Amount Per Serving 35mg
    % Daily Value 39%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 11mg
    % Daily Value 1%
  • Iron
    Amount Per Serving 13mg
    % Daily Value 72%
  • Potassium
    Amount Per Serving 477mg
    % Daily Value 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 213 KCal
  • Fat 8.35 g
  • Carbs 8.25 g
  • Protein 25.7 g

There are 213 calories in 1 serving of Baked Whitefish with Tarragon over Spinach.

How long would it take to burn off 213 KCal?

Basketball

21 minutes

Cycling (10 MPH)

29 minutes

Jogging

17 minutes

Running

14 minutes

Swimming (crawl, moderate pace)

21 minutes

Walking

24 minutes

Weight Training

24 minutes

Values estimated based on person weighing 160 lbs.

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