Leek and Orange Salad with Perch

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Leek and Orange Salad with Perch
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Health Score:
76 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
345
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie345 cal.(16 %)
Protein19 g(19 %)
Fat18 g(16 %)
Carbohydrates25 g(17 %)
Sugar added1 g(4 %)
Roughage8 g(27 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E4.5 mg(38 %)
Vitamin K66.5 μg(111 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.7 mg(50 %)
Folate184 μg(61 %)
Pantothenic acid0.8 mg(13 %)
Biotin8.7 μg(19 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C122 mg(128 %)
Potassium1,008 mg(25 %)
Calcium203 mg(20 %)
Magnesium95 mg(32 %)
Iron2.6 mg(17 %)
Iodine15 μg(8 %)
Zinc1.2 mg(15 %)
Saturated fatty acids4.2 g
Uric acid203 mg
Cholesterol52 mg
Complete sugar24 g

Ingredients

for
4
Ingredients
4 Oranges
2 stalks Leeks
4 Tbsps olive oil
2 Tbsps Pine nuts
1 Tbsp raisins
2 Tbsps White vinegar
Salt and freshly ground pepper
1 pinch sugar
250 grams Perch fillet
1 Tbsp butter
Chervil (for sprinkling)
How healthy are the main ingredients?
Leekolive oilPine nutsraisinssugarOrange

Preparation steps

1.

With a sharp knife, remove peel and pith from oranges. Cut into slices, reserving any resulting juice. Rinse, trim and slice leeks crosswise.

2.

Heat 3 tablespoons of olive oil in a pan. Add leeks and sauté 1-2 minutes. In the last few seconds, stir in pine nuts and raisins. Transfer pan contents to a bowl. Add remaining olive oil to the pan, along with vinegar and reserved orange juice. Season with salt, pepper and sugar and pour over leeks.

3.

Rinse perch, pat dry and cut into bite-sized pieces. Sauté perch in melted butter, 2-3 minutes per side. Season with salt and pepper. Divide warm leek and orange salad among plates and top with perch. Serve sprinkled with chervil.