Asparagus with Perch
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
329
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 130 μg | (217 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 345 μg | (115 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,298 mg | (32 %) | ||
| Calcium | 190 mg | (19 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 243 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 600 grams white Asparagus
- 1 small onion
- 3 Tbsps olive oil
- 400 milliliters Vegetable broth
- 1 Tbsp Mustard seed
- 2 Perch fillet (with skin)
- salt
- freshly ground peppers
- 2 Tbsps chopped Dill
- 1 tsp Horseradish (freshly grated)
Preparation steps
1.
Peel asparagus and snap off woody ends. Peel onion, halve lengthwise and cut into thin strips. Heat 1 tablespoon olive oil in a large frying pan. Add onion and cook until translucent. Add broth and mustard seeds and bring to a boil. Add asparagus, cover and simmer over low heat, about 8 minutes. Cut fish fillets into 3 cm wide (approximately 1-inch wide) pieces and season with salt and pepper. Heat remaining oil in a nonstick skillet. Add fish fillets, skin-side down, and saute 3-4 minutes. Flip fish and remove the pan from the heat. Cover and let steam about 2 minutes.
2.
To serve, divide asparagus among preheated plates, sprinkle with dill and horseradish and season with salt. Ladle pan juices over asparagus and top with perch fillets.
