Grilled Perch Skewers
(Percentage of daily recommendation)
| Calorie | 290 cal. | (14 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 44.3 μg | (74 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 131 mg | (138 %) | ||
| Potassium | 982 mg | (25 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 164 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 8 g |
Ingredients
- For salad
- 2 carrots
- 2 red and yellow Bell pepper
- 1 Endive
- 1 red onion
- 2 Tbsps freshly chopped cilantro
- 3 Tbsps White vinegar
- olive oil
- salt
- 1 pinch sugar
- 500 grams Perch fillet (skinless)
- 1 handful Dill
- olive oil
Preparation steps
Peel carrots for salad and finely chop. Rinse bell peppers, halve, remove seeds and cut into cubes. Rinse endive, remove stalk and cut into thin strips. Peel onion and chop finely. Mix half of cilantro with carrots, bell peppers, and onion. Mix vegetables with vinegar and 3-4 tablespoons of oil, season with salt and a pinch of sugar to taste and marinate for approximately 1 hour.
Rinse perch, pat dry, cut into bite-sized pieces and thread onto skewers. Rinse dill, shake dry, pluck fronds and chop. Drizzle perch pieces with a little oil and roll in dill.
Roll skewers in chopped dill and sprinkle with salt and olive oil. Grill each side lightly for 1-2 minutes at low heat.
Adjust seasonings in salad, sprinkle with remaining cilantro and serve with skewers.