Grilled Perch with Vegetables
Healthy, because
Even smarter
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).
(Percentage of daily recommendation)
| Calorie | 252 cal. | (12 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 31.4 μg | (52 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 1,079 mg | (27 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 215 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 7 g |
Ingredients
- 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
Preparation steps
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.
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.
Arrange vegetables with a little bit of sauce on plates. Top with fish and sprinkle with coarsely chopped parsley leaves. Serve.
