Smoked trout & potato wedges

Dairy Free
Very Healthy
Health score
86%
Smoked trout & potato wedges
40 min.
4
319kcal

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Ingredients

  • 500 potatoes cubed
  • 100 baby spinach 
  •  lemon zest 
  • 140 trout smoked flaked
  • tbsp capers 
  • tbsp optional: dill chopped
  • 140 breadcrumbs stale
  • tbsp unrefined sunflower oil 
  • servings lemon wedges 

Equipment

  • frying pan
  • grill
  • colander

Directions

  1. Boil potatoes in salted water for 15 mins until tender. Meanwhile, tip the spinach into a large colander in the sink.
  2. Drain the potatoes over the spinach so the cooking water wilts it, then spoon the potatoes back into the pan. Mash, stirring in the lemon zest and juice and some seasoning, then fold through the trout flakes, squeezed-out spinach, capers and dill.
  3. Tip half the breadcrumbs onto a large plate, then tip the potato mixture onto another plate and shape into a large disc. Flip the potato cake onto the crumbs, pressing the remaining crumbs onto the top.
  4. Heat the grill and pour the oil into a large frying pan. Carefully slide the potato cake into the pan, then cook for 5 mins until the bottom is golden. Now grill for 4-5 mins until the crumbs on top are golden and the cake is hot through.
  5. Serve hot with lemon wedges, tartare sauce and a green salad.

Nutrition Facts

Calories319kcal
Protein19.36%
Fat20.25%
Carbs60.39%

Properties

Glycemic Index
39.06
Glycemic Load
16.12
Inflammation Score
-9
Nutrition Score
25.467391179956%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Luteolin
0.2mg
Isorhamnetin
0.04mg
Kaempferol
5.43mg
Myricetin
0.09mg
Quercetin
5.64mg

Nutrients percent of daily need

Calories:319.27kcal
15.96%
Fat:7.21g
11.1%
Saturated Fat:1.27g
7.96%
Carbohydrates:48.38g
16.13%
Net Carbohydrates:43.25g
15.73%
Sugar:3.35g
3.72%
Cholesterol:37.1mg
12.37%
Sodium:369.05mg
16.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.51g
31.02%
Vitamin K:126.15µg
120.15%
Vitamin A:2398.66IU
47.97%
Vitamin C:34.29mg
41.57%
Manganese:0.75mg
37.35%
Selenium:25.87µg
36.95%
Vitamin B1:0.48mg
32.26%
Vitamin B6:0.63mg
31.28%
Folate:109µg
27.25%
Potassium:892.68mg
25.51%
Phosphorus:254.22mg
25.42%
Vitamin B3:4.87mg
24.33%
Vitamin B12:1.33µg
22.22%
Fiber:5.13g
20.53%
Magnesium:78.62mg
19.65%
Iron:3.53mg
19.59%
Vitamin B2:0.31mg
17.97%
Copper:0.28mg
14%
Vitamin E:2.01mg
13.4%
Calcium:114.84mg
11.48%
Vitamin B5:0.89mg
8.9%
Zinc:1.22mg
8.12%