Perch Fillet with Fennel Arugula
Nutritional values
(Percentage of daily recommendation)
| Calorie | 539 cal. | (26 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 61.6 μg | (103 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,265 mg | (32 %) | ||
| Calcium | 294 mg | (29 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 19.3 g | |||
| Uric acid | 185 mg | |||
| Cholesterol | 180 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 1 small Fennel
- 50 grams Grape (seedless)
- ½ bunch Arugula
- 1 garlic clove
- 2 pcs Perch fillet (with skin, 150 grams)
- salt
- freshly ground peppers
- 1 Tbsp olive oil
- 4 Tbsps butter
- 2 Tbsps grated Parmesan
- 2 Tbsps breadcrumbs
- 1 tsp sugar
- 1 tsp finely chopped Dill
Preparation steps
Rinse and trim fennel, cut in half, remove stalk and cut lengthways into thin strips. Rinse and halve the grapes. Rinse arugula, spin dry and chop coarsely. Peel garlic. Season perch fillets with salt and pepper.
Brush an oven proof pan with oil, place in fillets skin side down. Place pan on the stove and slowly fry fish about 8 minutes over medium heat until it is cooked through and the skin is crispy.
Preheat the oven grill. Melt 2 tablespoons butter. Puree arugula and pressed garlic. Stir in cheese and breadcrumbs, season with pepper.
Melt butter and sauté fennel sprinkled with sugar and glaze the fennel. Add 4 tablespoons of water and gently simmer for another 5 minutes. Stir in grapes and dill, heat through briefly and season with salt and pepper.
Divide arugula mixture over the fish and broil 5 minutes. Serve on fennel grape vegetables.
