Perch and Potato Salad
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
531
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 531 cal. | (25 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.6 g | (39 %) |
more nutritional values
| Vitamin A | 4.1 mg | (513 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 16.7 mg | (139 %) | ||
| Vitamin K | 36.4 μg | (61 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 14.7 μg | (33 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 139 mg | (146 %) | ||
| Potassium | 2,047 mg | (51 %) | ||
| Calcium | 285 mg | (29 %) | ||
| Magnesium | 231 mg | (77 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 280 mg | |||
| Cholesterol | 113 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 Perch fillet (skinless)
- juiced lemons
- 1 kilogram Sweet potato (waxy)
- 4 Tbsps chopped parsley
- 1 onion
- salt
- freshly ground peppers
- 500 milliliters Vegetable broth
- olive oil
- 3 Tbsps Wine vinegar
- butter
- 500 grams Chard leaf (or spinach)
Preparation steps
1.
Boil potatoes in plenty of salted water, drain and peel. Slice warm potatoes.
Peel and chop the onion. Heat 1 tablespoon butter in a pan and sauté onions. Heat up broth and whisk in 4 tablespoons of oil, vinegar and parsley. Season with salt and pepper and gently fold into potatoes.
2.
Rinse mangold and spin dry. Heat 1-2 tablespoons oil in a pan wilt mangold. Drain off liquid and season with salt, pepper and a little olive oil.
3.
Season perch with salt and pepper and drizzle with lemon juice. Heat 2 tablespoons oil and 1 tablespoon butter in a pan and cook perch on both sides over medium heat, about 4-6 minutes.
4.
Plate perch and serve with potato salad and sauteed mangold.
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