Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
2
Crispy Perch Fillet on Asian Vegetables
50 min.
Time:
475
calories
Calories:
Health Score:
94 / 100
Ingredientsfor
- 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
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.
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 %) |