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EatSmarter exclusive recipe

Frisee Lettuce and Melon Salad

with Roasted Perch Fillet

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Frisee Lettuce and Melon Salad

Frisee Lettuce and Melon Salad - A fruity frisée melon salad with juicy fish fillet is just right for a light dinner

Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
292
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie292 kcal(14 %)
Protein36 g(37 %)
Fat9 g(8 %)
Carbohydrates16 g(11 %)
Sugar added3 g(12 %)
Roughage3 g(10 %)
Vitamin A0.9 mg(113 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.5 mg(88 %)
Vitamin B₆0.5 mg(42 %)
Folate107 μg(36 %)
Pantothenic acid0.8 mg(13 %)
Biotin12.8 μg(28 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C84 mg(88 %)
Potassium1,354 mg(34 %)
Calcium108 mg(11 %)
Magnesium82 mg(27 %)
Iron3.1 mg(21 %)
Iodine9.9 μg(5 %)
Zinc2 mg(29 %)
Saturated fatty acids1.2 g
Uric acid257 mg
Cholesterol129 mg
Recipe development: EAT SMARTER
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Ingredients
Preparation

Ingredients

for 4 servings
1
Melon (such as Galia; about 1.2 kg)
3 tablespoons
1 tablespoon
2 tablespoons
1
Frisee lettuce (about 200 grams)
1
Cucumber (about 500 grams)
1
1 ½ pounds
Perch fillet (without skin)
1 tablespoon
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Product recommendation

Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Large knife, 1 Cutting board, 1 Small bowl, 1 Whisk, 1 large Bowl, 1 Salad server, 1 deep bowl, 1 Immersion blender, 1 Salad spinner, 1 Non-stick pan, 1 Slotted spatula

Preparation steps

Step 1/10
Frisee Lettuce and Melon Salad preparation step 1

Halve the melon and remove seeds with a spoon.

Step 2/10
Frisee Lettuce and Melon Salad preparation step 2

For dressing, coarsely dice enough melon to yield 200 grams (approximately 7 ounces) and put into a tall vessel. Puree with an immersion blender.

Step 3/10
Frisee Lettuce and Melon Salad preparation step 3

Mix the melon puree with the vinegar, honey and olive oil and season with salt and pepper.

Step 4/10
Frisee Lettuce and Melon Salad preparation step 4

Cut the rest of the melon into cubes (about 2 cm) (approximately 3/4 inch). Rinse the frisee lettuce, spin dry and cut into bite-sized pieces.

Step 5/10
Frisee Lettuce and Melon Salad preparation step 5

Rinse cucumbers thoroughly, wipe dry and halve lengthwise. Remove seeds with a teaspoon and cut cucumber into thin slices (about 5 mm) (approximately 1/4 inch).

Step 6/10
Frisee Lettuce and Melon Salad preparation step 6

Rinse chile pepper, halve lengthwise, remove seeds and chop the flesh finely.

Step 7/10
Frisee Lettuce and Melon Salad preparation step 7

Rinse fish fillet, pat dry and season with salt and pepper.

Step 8/10
Frisee Lettuce and Melon Salad preparation step 8

Heat canola oil in a pan over medium heat and fry the fish fillet until browned, about 2-3 minutes on each side. 

Step 9/10
Frisee Lettuce and Melon Salad preparation step 9

Put the melon, cucumber, frisee lettuce and chile pepper in a bowl, add the dressing and toss well to combine. 

Step 10/10
Frisee Lettuce and Melon Salad preparation step 10

Cut the fish as desired and serve with the salad.

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