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Perch fillet with carrots
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Preparation:
40 min.
Preparation
Calories:
224
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 224 cal. | (11 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 22.5 μg | (38 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 906 mg | (23 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 184 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 4 Perch fillet (about 200 grams)
- 2 Tbsps lemon juice
- 1 bunch scallions
- 2 carrots
- 2 Tbsps olive oil
- 250 milliliters Vegetable broth
- 2 Tbsps apple cider vinegar
- 1 Tbsp Agave syrup
- salt
- peppers
- parsley (for garnish)
Preparation steps
1.
Rinse the perch fillets, pat dry, sprinkle with lemon juice, cover and set aside. Rinse scallions, trim and cut into 5 cm (approximately 2-inch) long strips. Peel carrots, trim and cut into 5 cm (approximately 2-inch) long and 1/2 cm (approximately 1/4-inch) thick strips. Heat olive oil in a large frying pan and sauté the carrots.
2.
Add the scallions and fry until lightly browned. Pour in vegetable broth and apple cider vinegar. Stir in the agave syrup, pat the fish fillets dry, season with salt and pepper and place on the vegetables. Cover and cook on each side for 3 minutes. Season with salt and pepper, arrange vegetables with the fish on plates and serve garnished with parsley.
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