Recipe : back haddock(cabillaud) with Spinach (196 kcal)

Amount	4 Person (s)
Preparation	15 mins
Baking	15 mins
Cost of revenue	Affordable
Level of difficulty	Easy

INGREDIENTS

• 600 g haddock(cod) fillet
• 600 g chopped spinach (canned or frozen)
• 20 cl of cream lightened with 3% fat
• 1 c. coffee fish stock
• 2 c. Coffee mustard
• salt and pepper

PREPARATION

1

Prepare cod: rinse and let it steam about 15 minutes.

2

Put the spinach heat gently.

3

Meanwhile, in a saucepan, bring the light cream to a boil with the fish stock. Let reduce about 3 min.Off the heat, stir in the mustard, whisking briskly. Season.

4

Put the cod in a baking center with sauce and surrounded spinach.

5

Serve.

SUMMARY

Caloric value for 1 person: 123 kcal Cod - Spinach 34 kcal - Cream 32 kcal - Mustard 7 kcal - TOTAL 196 kcal 

DIETETIQUE

Here is a light and tasty recipe! Fish is a food choice in a low-calorie diet: it contains very good protein and low in calories. The use of lightweight cream provides a light sauce and thus avoid the monotony of flat lightweight often lack flavor. Spinach are vegetables of choice, as few calories but rich in vitamins and minerals. In short, everything you need when monitoring the line!