Fried Perch on Vegetables

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Fried Perch on Vegetables
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
415
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie415 cal.(20 %)
Protein33 g(34 %)
Fat27 g(23 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage3.6 g(12 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.9 μg(5 %)
Vitamin E5.4 mg(45 %)
Vitamin K30.1 μg(50 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin10.5 mg(88 %)
Vitamin B₆0.6 mg(43 %)
Folate71 μg(24 %)
Pantothenic acid1 mg(17 %)
Biotin6.4 μg(14 %)
Vitamin B₁₂2.6 μg(87 %)
Vitamin C31 mg(33 %)
Potassium1,166 mg(29 %)
Calcium172 mg(17 %)
Magnesium104 mg(35 %)
Iron2.9 mg(19 %)
Iodine11 μg(6 %)
Zinc1.4 mg(18 %)
Saturated fatty acids11.3 g
Uric acid238 mg
Cholesterol147 mg
Complete sugar9 g

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
How healthy are the main ingredients?
Whipped creamolive oilparsleythymeZucchinionion

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.