Fried Perch on Vegetables
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
415
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 415 cal. | (20 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 30.1 μg | (50 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,166 mg | (29 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 11.3 g | |||
| Uric acid | 238 mg | |||
| Cholesterol | 147 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Crookneck pumpkin
- 1 Zucchini
- 1 onion
- 4 Tbsps olive oil
- 100 milliliters instant Vegetable broth
- 200 grams Whipped cream
- salt
- fresh cracked peppers
- 1 Tbsp chopped parsley
- 4 pcs de-scaled, skin on Perch fillet (200 g or approximately 7 oz each)
- 2 sprigs thyme
Preparation steps
1.
Peel pumpkin, cut in half and remove seeds. Rinse and peel zucchini. Cut pumpkin and zucchini into 1 cm (approximately 1/2 inch) wide cubes. Peel onion and chop. Heat 2 tbsp olive oil in a shallow pan and sauté onion and pumpkin. Pour in vegetable stock and cook for 5 minutes. Add cream and zucchini and simmer for another 7 minutes. Season with salt and pepper and sprinkle with parsley.
2.
Preheat oven to 180°C (approximately 350°F). Rinse fish, pat dry, season with salt and pepper. Rinse thyme, shake dry. Pan-fry fish with sprigs of thyme in a hot, ovenproof skillet in remaining olive oil, skin-side down. Turn fish over and bake in preheated oven about 6 - 8 minutes to finish cooking. Arrange perch with pumpkin on plates and serve.
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