Crispy Perch Fillet on Asian Vegetables
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(0 votes)
Health Score:
94 / 100
Difficulty:
advanced
Difficulty
Preparation:
50 min.
Preparation
Calories:
475
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 475 cal. | (23 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.4 g | (48 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 102.2 μg | (170 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 228 μg | (76 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 2,155 mg | (54 %) | ||
| Calcium | 379 mg | (38 %) | ||
| Magnesium | 186 mg | (62 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 411 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 1 garlic clove
- 1 tsp cilantro
- 4 Tbsps chopped Fresh herbs
- lemons
- 400 grams Perch fillet (with skin)
- Iodized salt
- peppers
- 2 Tbsps sesame oil
- 1 pc fresh ginger (peeled)
- 1 chili pepper
- paprika
- 2 sticks Celery
- 1 bunch Turnip
- 1 stalk Leeks
- 2 Tbsps soy sauce
- 4 slices Baguette
Preparation steps
1.
Chop garlic and mix with coriander. Finely grate the lemon zest and squeeze juice from lemon. Mix juice and zest with herbs and mix with the garlic and coriander. Rinse fish fillet in cold water and pat dry. Cut into 4 pieces.
2.
Score skin side several times diagonally. Stuff herb mixture into scored skin. Season fish with salt and pepper and fry in oil for about 12 minutes, turning once. Chop ginger and chile pepper.
3.
Cut bell peppers, celery, turnips and leek into small pieces. Remove fish from the pan and keep warm. Cook vegetables, ginger and chile pepper briefly in the pan drippings. Season with soy sauce, salt and pepper. Serve fish with French bread, if desired.
