Pan-Fried Perch with Spinach

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Pan-Fried Perch with Spinach
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Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
529
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie529 cal.(25 %)
Protein39 g(40 %)
Fat35 g(30 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage5.9 g(20 %)
Vitamin A2.6 mg(325 %)
Vitamin D0.5 μg(3 %)
Vitamin E8.2 mg(68 %)
Vitamin K1,154.1 μg(1,924 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂1.1 mg(100 %)
Niacin13.1 mg(109 %)
Vitamin B₆1 mg(71 %)
Folate443 μg(148 %)
Pantothenic acid1.1 mg(18 %)
Biotin24.4 μg(54 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C158 mg(166 %)
Potassium2,342 mg(59 %)
Calcium469 mg(47 %)
Magnesium268 mg(89 %)
Iron11.5 mg(77 %)
Iodine47 μg(24 %)
Zinc3.2 mg(40 %)
Saturated fatty acids17.3 g
Uric acid341 mg
Cholesterol173 mg
Complete sugar3 g

Ingredients

for
2
Ingredients
2 Perch fillet (each 200 grams, with skin)
salt
freshly ground peppers
1 Tbsp Pastry flour
2 Tbsps butter
600 grams Spinach
1 garlic clove
2 Tbsps olive oil
2 Tbsps lemon juice
4 Tbsps Crème fraiche
4 tsps Caper
How healthy are the main ingredients?
Spinacholive oilsaltgarlic clove

Preparation steps

1.

Rinse spinach, trim and shake dry. Peel garlic.

2.

Season perch with salt and pepper and sprinkle the flesh side with flour.

3.

Heat olive oil in a pan. Press in garlic, add spinach and sauté while stirring for 3-4 minutes. Season with salt and pepper and stir in lemon juice.

4.

Heat the butter in another pan and fry the perch fillets on the skin side over medium heat for about 5 minutes.

5.

To serve, arrange spinach and perch fillets on plates, top with creme fraiche and sprinkle with capers.

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