Healthy Grilling

Grilled Perch with Vegetables

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(2 votes)
Grilled Perch with Vegetables
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
252
calories
Calories

Healthy, because

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Nutritional values

IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.

If you don't get zander or would like to vary the dish, you can also use other types of fish, such as salmon. The vegetarian option is with fried halloumi (grilled cheese).

1 each contains
(Percentage of daily recommendation)
Calorie252 cal.(12 %)
Protein33 g(34 %)
Fat9 g(8 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.3 μg(2 %)
Vitamin E4.1 mg(34 %)
Vitamin K31.4 μg(52 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.1 mg(93 %)
Vitamin B₆0.6 mg(43 %)
Folate71 μg(24 %)
Pantothenic acid0.5 mg(8 %)
Biotin7.6 μg(17 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C69 mg(73 %)
Potassium1,079 mg(27 %)
Calcium199 mg(20 %)
Magnesium126 mg(42 %)
Iron3 mg(20 %)
Iodine10 μg(5 %)
Zinc1.7 mg(21 %)
Saturated fatty acids1.4 g
Uric acid215 mg
Cholesterol105 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
2 Zucchini
8 scallions
200 grams Kohlrabi
3 Tbsps olive oil
2 Tbsps lemon juice
Sea salt
freshly ground peppers
1 splash dry white wine
4 Perch fillet (each about 160 grams)
2 sprigs parsley
How healthy are the main ingredients?
Kohlrabiolive oilparsleyZucchini

Preparation steps

1.
Preheat the oven to 220 ° C upper and lower heat.
2.

Rinse and dry zucchini, cut lengthwise into thin slices. Rinse and dry scallions, halve lengthwise and cut halves into 12 cm (approximately 5 inch) long pieces. Peel and halve kohlrabi, slice thinly. Arrange all vegetables in an oiled baking sheet, drizzle with lemon juice, season with salt and pepper and drizzle with 2 tablespoons of oil. Add wine and roast in preheated oven at 220°C (approximately 425°F) for about 10 minutes or until browned lightly. 

3.

Rinse fish, pat dry and season with salt and pepper. Grill on a hot grill, skin side down, for about 3-4 minutes or until golden brown. Turn over and grill for 2-3 minutes more.  

4.

Arrange vegetables with a little bit of sauce on plates. Top with fish and sprinkle with coarsely chopped parsley leaves. Serve.