Light And Refreshing

Frisee Lettuce and Melon Salad

with Roasted Perch Fillet
3.666665
Average: 3.7 (3 votes)
(3 votes)
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

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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
292
calories
Calories

Healthy, because

Even smarter

Nutritional values

A fruity salad with juicy fried fish fillet is just the right thing for a protein-rich dinner, especially if it is as rich in vitamins and minerals as this slightly chili-flavored variation. A good portion of the B-vitamin biotin supports the growth of skin, hair and nails.

Try out the recipe with sea fish (e.g. plaice fillets) to incorporate additional iodine and omega-3 fatty acids.

1 serving contains
(Percentage of daily recommendation)
Calorie292 cal.(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(36 %)
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(25 %)
Saturated fatty acids1.2 g
Uric acid257 mg
Cholesterol129 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 Melon (such as Galia; about 1.2 kg)
3 Tbsps apple cider vinegar
1 Tbsp honey
2 Tbsps olive oil
salt
peppers
1 Frisée (about 200 grams)
1 Cucumber (about 500 grams)
1 red chili pepper
1 ½ lbs Perch fillet (without skin)
1 Tbsp Canola oil
How healthy are the main ingredients?
apple cider vinegarolive oilhoneysaltCucumber
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

1.
Frisee Lettuce and Melon Salad preparation step 1

Halve the melon and remove seeds with a spoon.

2.
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.

3.
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.

4.
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.

5.
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).

6.
Frisee Lettuce and Melon Salad preparation step 6

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

7.
Frisee Lettuce and Melon Salad preparation step 7

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

8.
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. 

9.
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. 

10.
Frisee Lettuce and Melon Salad preparation step 10

Cut the fish as desired and serve with the salad.