Steamed White Fish with Julienned Carrots and Spinach with Lemon-Green Onion Sauce

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
73%
Steamed White Fish with Julienned Carrots and Spinach with Lemon-Green Onion Sauce
5 min.
4
401kcal

Suggestions


Indulge in a delightful culinary experience with our Steamed White Fish with Julienned Carrots and Spinach, complemented by a zesty Lemon-Green Onion Sauce. This dish is not only a feast for the eyes but also a celebration of health, boasting a remarkable health score of 73. Perfect for those who prioritize their well-being, it is vegetarian, vegan, gluten-free, and dairy-free, making it an ideal choice for a variety of dietary preferences.

Ready in just 5 minutes, this recipe is perfect for busy weeknights or as an elegant starter for your next gathering. Each serving is packed with flavor and nutrition, featuring tender white fish resting on a bed of vibrant spinach and crunchy carrots, all enhanced by a refreshing sauce that brings everything together. With only 401 calories per serving, you can enjoy a guilt-free meal that satisfies your taste buds without compromising your health goals.

Whether you're looking for a light antipasti, a sophisticated appetizer, or a nutritious snack, this dish fits the bill. The combination of fresh ingredients and simple cooking techniques ensures that you can whip up this delicious meal in no time. Treat yourself and your loved ones to a dish that is as wholesome as it is delicious!

Ingredients

  • qt baby spinach leaves loosely packed
  • servings pepper black as needed freshly ground
  • cup canola oil 
  • ounce carrots trimmed peeled cut into 1 ½" matchsticks
  • bunch green onions 
  • tablespoon juice of lemon fresh
  • teaspoon lemon zest 
  • tablespoon rice wine vinegar 
  • teaspoon sesame oil toasted
  • tablespoon shallots minced
  • 0.5 teaspoon sugar 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • wok
  • steamer basket

Directions

  1. Sauce: Bring a medium saucepan of water to a boil over medium-high heat.
  2. Add 1 T salt to the water.
  3. Add the green onions and blanch until they are bright green, and just softened; about 1 minute.
  4. Drain immediately.
  5. Mix together lemon zest, with some salt and pepper in a small bowl. Bring a couple of inches of water to a simmer over medium high heat in a wok pan or sauce pan 2 inches larger than your steamer basket. The water level should be below the bottom of the steamer basket.
  6. Place one layer of the spinach leaves in the top of the basket and lay the fish on top of the spinach.
  7. Sprinkle about ¼ teaspoon of the lemon zest over each piece of fish, along with a grind of black pepper.
  8. Place the carrots in the bottom steamer basket and tuck the remaining spinach leaves around the carrots.
  9. Place the covered steamer over the simmering water and cook until the fish just begins to flake easily, about 10 minutes.Divide the carrots and spinach between 4 dinner heated plates.
  10. Place a piece of fish on top of them and drizzle the fish and vegetables with 1 or 2 T sauce.
  11. Serve warm.

Nutrition Facts

Calories401kcal
Protein7.08%
Fat78%
Carbs14.92%

Properties

Glycemic Index
73.23
Glycemic Load
3.44
Inflammation Score
-10
Nutrition Score
38.18739145735%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
1.81mg
Kaempferol
15.31mg
Myricetin
0.85mg
Quercetin
10.17mg

Nutrients percent of daily need

Calories:400.76kcal
20.04%
Fat:36.69g
56.44%
Saturated Fat:2.93g
18.31%
Carbohydrates:15.78g
5.26%
Net Carbohydrates:8.67g
3.15%
Sugar:4.64g
5.15%
Cholesterol:0mg
0%
Sodium:227.54mg
9.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.5g
14.99%
Vitamin K:1187.04µg
1130.51%
Vitamin A:31717.96IU
634.36%
Folate:475.28µg
118.82%
Manganese:2.24mg
111.89%
Vitamin C:73.25mg
88.79%
Vitamin E:11.13mg
74.18%
Magnesium:195.98mg
49%
Potassium:1532.67mg
43.79%
Iron:6.72mg
37.33%
Vitamin B2:0.49mg
28.62%
Fiber:7.12g
28.47%
Vitamin B6:0.55mg
27.74%
Calcium:260mg
26%
Copper:0.34mg
17.16%
Vitamin B1:0.23mg
15.2%
Phosphorus:140.33mg
14.03%
Vitamin B3:2.31mg
11.57%
Zinc:1.43mg
9.52%
Selenium:2.54µg
3.63%
Vitamin B5:0.33mg
3.28%
Source:SippitySup