Baked Perch with Tomato Sauce and Basil
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
13872
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 13,872 cal. | (661 %) | ||
| Protein | 789 g | (805 %) | ||
| Fat | 184 g | (159 %) | ||
| Carbohydrates | 2,082 g | (1,388 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1,040.5 g | (3,468 %) |
more nutritional values
| Vitamin A | 79.3 mg | (9,913 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 644.2 mg | (5,368 %) | ||
| Vitamin K | 4,812.8 μg | (8,021 %) | ||
| Vitamin B₁ | 45.9 mg | (4,590 %) | ||
| Vitamin B₂ | 28.4 mg | (2,582 %) | ||
| Niacin | 539.3 mg | (4,494 %) | ||
| Vitamin B₆ | 80.4 mg | (5,743 %) | ||
| Folate | 26,423 μg | (8,808 %) | ||
| Pantothenic acid | 248.3 mg | (4,138 %) | ||
| Biotin | 3,203.5 μg | (7,119 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 15,414 mg | (16,225 %) | ||
| Potassium | 188,678 mg | (4,717 %) | ||
| Calcium | 7,310 mg | (731 %) | ||
| Magnesium | 8,880 mg | (2,960 %) | ||
| Iron | 254.5 mg | (1,697 %) | ||
| Iodine | 887 μg | (444 %) | ||
| Zinc | 69 mg | (863 %) | ||
| Saturated fatty acids | 32.8 g | |||
| Uric acid | 8,970 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 2,017 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
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