Steamed Fish with Chard and Potato Hash

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Steamed Fish with Chard and Potato Hash
20 min.
4
427kcal

Suggestions


Are you looking for a healthy and delicious meal that's quick to prepare? Look no further! Our Steamed Fish with Chard and Potato Hash is not only gluten-free and dairy-free, but it packs a punch in terms of flavor and nutrition. In just 20 minutes, you can have a beautiful and satisfying dish that serves four people, making it perfect for both family dinners and a hearty lunch.

This recipe showcases tender cod fillets, seasoned to perfection, gently resting atop a vibrant hash of russet potatoes and colorful chard. The combination of fresh ingredients like lemon juice and parsley adds a zesty brightness, while the kick from dried red chile flakes brings a subtle heat that elevates each bite. With a caloric content of only 427 calories per serving, you can indulge in a fulfilling meal without straying from your health goals.

Whether you're looking for a quick dinner option after a long day or a light dish to impress your guests, this Steamed Fish with Chard and Potato Hash will surely delight. Experience a flood of flavors and textures that not just satisfy your taste buds, but also nourish your body. Dive into this dish and make healthy eating an enjoyable routine!

Ingredients

  • fillet filets 
  • servings pepper black freshly ground
  • tablespoons juice of lemon fresh
  • 0.8 cup chicken stock low sodium homemade store-bought
  • 2.5 tablespoons olive oil 
  • 0.5 cup parsley roughly chopped
  • pinch pepper dried red
  • medium baking potatoes cut into 1/2-inch cubes ( 3 cups)
  • bunch swiss chard roughly chopped cut into 1-inch ribbons ( 4 cups, leaves and stems kept separate)
  • cup onion yellow roughly chopped

Equipment

  • frying pan

Directions

  1. Heat the oil in a 12-inch skillet over medium-high heat until shimmering.
  2. Add the potatoes, season with salt and pepper, and stir, making sure nothing sticks to the bottom of the pan, until they begin to color, 3 to 4 minutes.
  3. Add the onions, chard stems, and red chile flakes, and season with salt and pepper. If onions or chard begin to stick, add two tablespoons of chicken stock and continue cooking. Cook until the onions have softened, about 3 minutes longer.
  4. Add the remaining stock and fold in the chard leaves until slightly wilted, stirring to combine.
  5. Season fish with salt and pepper. Lower the heat to medium and carefully place the fish fillets on top of the hash, cover, and cook until the fish has cooked through and flakes with pulled with a fork, 3 to 5 minutes.
  6. Sprinkle with lemon juice and parsley.
  7. Transfer to serving plates and serve immediately.

Nutrition Facts

Calories427kcal
Protein34.89%
Fat22.03%
Carbs43.08%

Properties

Glycemic Index
51.94
Glycemic Load
31.7
Inflammation Score
-10
Nutrition Score
37.299564900606%

Flavonoids

Catechin
1.13mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
16.17mg
Luteolin
0.1mg
Isorhamnetin
2mg
Kaempferol
4.72mg
Myricetin
3.45mg
Quercetin
9.82mg

Nutrients percent of daily need

Calories:427.02kcal
21.35%
Fat:10.6g
16.31%
Saturated Fat:1.62g
10.12%
Carbohydrates:46.63g
15.54%
Net Carbohydrates:41.68g
15.16%
Sugar:4.15g
4.62%
Cholesterol:73.1mg
24.37%
Sodium:281.95mg
12.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.77g
75.55%
Vitamin K:755.12µg
719.16%
Vitamin A:5298.14IU
105.96%
Selenium:58.02µg
82.89%
Vitamin B6:1.29mg
64.45%
Vitamin C:52.18mg
63.25%
Potassium:2022.19mg
57.78%
Phosphorus:526.81mg
52.68%
Magnesium:172.99mg
43.25%
Manganese:0.71mg
35.6%
Vitamin B3:6.77mg
33.87%
Vitamin B12:1.59µg
26.52%
Vitamin E:3.87mg
25.82%
Iron:4.54mg
25.22%
Vitamin B1:0.36mg
24.05%
Copper:0.45mg
22.67%
Fiber:4.95g
19.81%
Folate:72.74µg
18.19%
Vitamin B2:0.28mg
16.54%
Zinc:1.85mg
12.34%
Calcium:115.52mg
11.55%
Vitamin B5:1.12mg
11.21%
Vitamin D:1.53µg
10.2%