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EatSmarter exclusive recipe

Perch Filet on Zucchini

with Fennel

4
Average: 4 (1 vote)
(1 vote)
Perch Filet on Zucchini
100
calories
Calories

Perch Filet on Zucchini - The best of freshwater fish on fresh vegetables

0
Print
easy
Difficulty
15 min.
Preparation
ready in 20 min.
Ready in
Nutritions
1 serving contains
Fat1 g
Saturated Fat Acids0.3 g
Protein16 g
Roughage2.5 g
Sugar added0 g
Calorie100
Carbohydrates/g6
Bread exchange unit0.5
Cholesterol/mg52
Uric acid/mg120
Vitamin A/mg0.2
Vitamin D/μg0
Vitamin E/mg2.1
Vitamin B₁/mg0.2
Vitamin B₂/mg0.3
Niacin/mg4.8
Vitamin B₆/mg0.3
Folate/μg57
Pantothenic acid/mg0.2
Biotin/μg5
Vitamin B₁₂/μg1.2
Vitamin C/mg23
Potassium/mg557
Calcium/mg117
Magnesium/mg60
Iron/mg3.2
Iodine/μg7
Zinc/mg1.2
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 2 servings
1
yellow Zucchini (about 200 grams)
1
green Zucchini (about 150 grams)
2
½ teaspoon
¼ cup
6 sprigs
Chervil (to taste a little more for garnish)
½
4 ounces
Perch fillet (skinned)
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Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Mortar, 1 Pot (with lid), 1 Wooden spoon, 1 Measuring cups

Preparation steps

Step 1/8
Perch Filet on Zucchini preparation step 1

Rinse yellow and green zucchini, trim, cut into quarters lengthwise and cut into pieces.

Step 2/8
Perch Filet on Zucchini preparation step 2

Rinse scallions, trim and cut diagonally into 1 cm (approximately 1/2 inch) wide pieces.

Step 3/8
Perch Filet on Zucchini preparation step 3

Crush the fennel in a mortar.

Step 4/8
Perch Filet on Zucchini preparation step 4

Bring vegetable broth to a boil in a pot. Add fennel, zucchini and scallions. Cover and cook for 6-7 minutes on low heat.

Step 5/8
Perch Filet on Zucchini preparation step 5

Rinse the chervil, shake dry and pluck leaves.

Step 6/8
Perch Filet on Zucchini preparation step 6

Rinse the half lemon in hot water, wipe dry and cut into wedges.

Step 7/8
Perch Filet on Zucchini preparation step 7

Rinse perch fillet, pat dry and cut into 2 pieces. Sprinkle with salt. Place on the vegetables and cook about 1 minute.

Step 8/8
Perch Filet on Zucchini preparation step 8

Remove perch pieces and keep warm. Lightly season the vegetables with salt and pepper and stir in the parsley. Arrange vegetables, lemon wedges and perch on 2 plates. Garnish with chervil and serve.

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