Spiced trout with sweet potato chips

Dairy Free
Very Healthy
Health score
100%
Spiced trout with sweet potato chips
35 min.
2
594kcal

Suggestions

Ingredients

  •  sweet potatoes cut into wedges
  • tbsp flour plain
  • tbsp creole seasoning (we used Bart)
  • 280 trout 
  • 200 baby spinach leaves 
  • tbsp vegetable oil 

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 200C/180C fan/gas
  2. In a large, shallow roasting tin, toss the potatoes with 1 tbsp oil, salt and pepper. Roast for 25-30 mins, turning once or twice, until tender and crisp.
  3. Just before the chips are done, mix the flour, some salt, pepper and the Creole seasoning together on a plate. Dip the trout in the mix to evenly coat.
  4. Heat 2 tsp oil in a non-stick frying pan. When hot, carefully place the fish, skin-side down, in the pan. Fry for 3 mins, then flip and cook for 1-2 mins more or until cooked through.
  5. Meanwhile, heat the remaining oil in a large pan.
  6. Add the spinach, cook until just wilted, then serve with the fish and hot chips.

Nutrition Facts

Calories594kcal
Protein24.66%
Fat35.89%
Carbs39.45%

Properties

Glycemic Index
98.5
Glycemic Load
29.34
Inflammation Score
-10
Nutrition Score
50.641739223314%

Flavonoids

Apigenin
0.02mg
Luteolin
0.79mg
Kaempferol
6.4mg
Myricetin
0.42mg
Quercetin
3.99mg

Nutrients percent of daily need

Calories:593.68kcal
29.68%
Fat:23.9g
36.77%
Saturated Fat:3.89g
24.28%
Carbohydrates:59.1g
19.7%
Net Carbohydrates:49.14g
17.87%
Sugar:10.16g
11.28%
Cholesterol:81.2mg
27.07%
Sodium:277.08mg
12.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.95g
73.9%
Vitamin A:42559.67IU
851.19%
Vitamin K:514.26µg
489.77%
Vitamin B12:10.91µg
181.77%
Manganese:2.8mg
139.91%
Folate:260.3µg
65.07%
Vitamin B1:0.84mg
56.05%
Potassium:1887.41mg
53.93%
Phosphorus:517.7mg
51.77%
Vitamin B2:0.87mg
51.02%
Vitamin B6:1.01mg
50.68%
Vitamin B5:4.64mg
46.38%
Vitamin B3:9.16mg
45.82%
Vitamin C:36.13mg
43.8%
Magnesium:172.57mg
43.14%
Fiber:9.96g
39.85%
Iron:6.91mg
38.38%
Copper:0.76mg
38%
Vitamin D:5.46µg
36.4%
Selenium:24.03µg
34.33%
Vitamin E:4.76mg
31.75%
Calcium:232.39mg
23.24%
Zinc:2.27mg
15.15%