Baked Perch with Tomato Sauce and Basil

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Baked Perch with Tomato Sauce and Basil
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
13872
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie13,872 cal.(661 %)
Protein789 g(805 %)
Fat184 g(159 %)
Carbohydrates2,082 g(1,388 %)
Sugar added0 g(0 %)
Roughage1,040.5 g(3,468 %)
Vitamin A79.3 mg(9,913 %)
Vitamin D0.3 μg(2 %)
Vitamin E644.2 mg(5,368 %)
Vitamin K4,812.8 μg(8,021 %)
Vitamin B₁45.9 mg(4,590 %)
Vitamin B₂28.4 mg(2,582 %)
Niacin539.3 mg(4,494 %)
Vitamin B₆80.4 mg(5,743 %)
Folate26,423 μg(8,808 %)
Pantothenic acid248.3 mg(4,138 %)
Biotin3,203.5 μg(7,119 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C15,414 mg(16,225 %)
Potassium188,678 mg(4,717 %)
Calcium7,310 mg(731 %)
Magnesium8,880 mg(2,960 %)
Iron254.5 mg(1,697 %)
Iodine887 μg(444 %)
Zinc69 mg(863 %)
Saturated fatty acids32.8 g
Uric acid8,970 mg
Cholesterol105 mg
Complete sugar2,017 g

Ingredients

for
2
Ingredients
2 Perch fillet (about 160 grams)
1 shallot
1 garlic clove
1 bunch Basil
3 Tbsps olive oil
400 cans peeled Tomatoes
salt
freshly ground peppers
lemon juice
How healthy are the main ingredients?
Tomatoolive oilBasilshallotgarlic clovesalt

Preparation steps

1.

Peel and thinly slice shallot and garlic. Rinse basil, shake dry and coarsely chop leaves. Set aside 1 tablespoon basil for garnish. Cook shallot and garlic in hot oil until translucent. Chop tomatoes coarsely with a knife and add to pan. Bring to a boil and season with salt and pepper.

2.

Spread tomato sauce in an oven-proof dish and sprinkle with chopped basil. Rinse perch fillets and pat dry. Season with salt and pepper and sprinkle with lemon juice. Place perch in the dish on top of tomatoes and basil.

3.

Bake in a preheated oven at 180°C (approximately 350°F), about 20 minutes. Sprinkle with reserved basil just before serving.