Zander with Peppers
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 30 min.
Ready in
Calories:
274
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 274 cal. | (13 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 10.6 mg | (88 %) | ||
| Vitamin K | 41.8 μg | (70 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 182 μg | (61 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 354 mg | (373 %) | ||
| Potassium | 1,144 mg | (29 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 198 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 6 Bell pepper (Red and yellow)
- 1 onion
- olive oil
- salt
- freshly grated peppers
- white balsamic vinegar
- 4 Perch fillet (about 200 g)
- Pastry flour (for dusting)
- For garnish
- fresh Fresh herbs (z. B. lemon thyme)
Preparation steps
1.
Wash the peppers, cut in half, clean and cut into pieces. Peel the onion and dice finely. Saute the onion in 2-3 tablespoons of olive oil. Add the pepper pieces, salt and pepper, cover and simmer for about 5 minutes. Season with vinegar and if necessary add a little water.
2.
Wash the zander, pat dry and cut each fillet in half. Season with salt and pepper, sprinkle with flour and fry skin side down in 3-4 tablespoons of hot oil until golden brown, about 4 minutes. Turn and fry for 1-2 minutes until done on a low heat.
3.
Serve with the pepper and onions, and sprinkle with fresh herbs to taste.
