EatSmarter exclusive recipe

Perch Filet on Zucchini

with Fennel
4.4
Average: 4.4 (5 votes)
(5 votes)
Perch Filet on Zucchini

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

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
100
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie100 kcal(5 %)
Protein16 g(16 %)
Fat1 g(1 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.1 mg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.3 mg(21 %)
Folate57 μg(19 %)
Pantothenic acid0.2 mg(3 %)
Biotin5 μg(11 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C23 mg(24 %)
Potassium557 mg(14 %)
Calcium117 mg(12 %)
Magnesium60 mg(20 %)
Iron3.2 mg(21 %)
Iodine7 μg(4 %)
Zinc1.2 mg(15 %)
Saturated fatty acids0.3 g
Uric acid120 mg
Cholesterol52 mg
Development of this recipe:

Ingredients

for
2
Ingredients
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)
Preparation

Kitchen utensils

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

Preparation steps

1.
Perch Filet on Zucchini preparation step 1

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

2.
Perch Filet on Zucchini preparation step 2

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

3.
Perch Filet on Zucchini preparation step 3

Crush the fennel in a mortar.

4.
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.

5.
Perch Filet on Zucchini preparation step 5

Rinse the chervil, shake dry and pluck leaves.

6.
Perch Filet on Zucchini preparation step 6

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

7.
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.

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.