Perch Filet on Zucchini
Perch Filet on Zucchini - The best of freshwater fish on fresh vegetables
Healthy, because
Even smarter
Nutritional values
Only 1 gram of fat contains one serving! On the other hand, it provides a lot of protein, which the fish provides; protein-rich food quickly leads to a feeling of satiety. Potassium is represented here with one quarter of the recommended daily intake - it keeps the water and electrolyte balance in balance, ensures a regular heartbeat and regulates blood pressure.
The pike-perch fillet is ideal as a low-carb evening meal: the protein-rich food is intended to stimulate the nightly burning of fat.
(Percentage of daily recommendation)
| Calorie | 100 cal. | (5 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 29.2 μg | (49 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 557 mg | (14 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 52 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 yellow Zucchini (about 200 grams)
- 1 green Zucchini (about 150 grams)
- 2 scallions
- ½ tsp fennel seeds
- ¼ cup Vegetable broth
- 6 sprigs Chervil (to taste a little more for garnish)
- ½ lemon
- 4 ozs Perch fillet (skinned)
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse yellow and green zucchini, trim, cut into quarters lengthwise and cut into pieces.
Rinse scallions, trim and cut diagonally into 1 cm (approximately 1/2 inch) wide pieces.
Crush the fennel in a mortar.
Bring vegetable broth to a boil in a pot. Add fennel, zucchini and scallions. Cover and cook for 6-7 minutes on low heat.
Rinse the chervil, shake dry and pluck leaves.
Rinse the half lemon in hot water, wipe dry and cut into wedges.
Rinse perch fillet, pat dry and cut into 2 pieces. Sprinkle with salt. Place on the vegetables and cook about 1 minute.
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.
