Frisee Lettuce and Melon Salad
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.
(Percentage of daily recommendation)
| Calorie | 292 cal. | (14 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 1,354 mg | (34 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 9.9 μg | (5 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 129 mg |
Ingredients
- 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
Preparation steps
Halve the melon and remove seeds with a spoon.
For dressing, coarsely dice enough melon to yield 200 grams (approximately 7 ounces) and put into a tall vessel. Puree with an immersion blender.
Mix the melon puree with the vinegar, honey and olive oil and season with salt and pepper.
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.
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).
Rinse chile pepper, halve lengthwise, remove seeds and chop the flesh finely.
Rinse fish fillet, pat dry and season with salt and pepper.
Heat canola oil in a pan over medium heat and fry the fish fillet until browned, about 2-3 minutes on each side.
Put the melon, cucumber, frisee lettuce and chile pepper in a bowl, add the dressing and toss well to combine.
Cut the fish as desired and serve with the salad.