Perch Fillet with Potato and Pineapple Salad
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(0 votes)
Health Score:
73 / 100
Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
Calories:
691
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 691 cal. | (33 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 46 g | (40 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 54.2 μg | (90 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,354 mg | (34 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 19.5 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 226 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 600 grams waxy potatoes
- Salt peppers
- 100 milliliters Vegetable broth
- 200 grams fresh Pineapple
- 100 grams Yogurt (0.1% fat)
- 200 grams Mayonnaise
- 2 Tbsps grainy Mustard
- for sprinkling lemon juice
- 1 pinch sugar
- 1 handful Arugula
- For the fish
- 1 Tbsp vegetable oil
- 4 portions Perch fillet (each about 125 grams, with skin)
- Salt peppers
Preparation steps
1.
For the salad: Scrub potatoes and cook for 20-25 minutes in salted water. Drain and peel potatoes, slice and pour hot broth over them, let soak for 20 minutes. Cut pineapple into pieces. Whisk yogurt with mayonnaise and mustard, aeason with salt, pepper, lemon juice and sugar. Mix pineapple pieces with potatoes and toss with the dressing. Rinse and shake dry arugula, tear into smaller pieces and add to the salad.
2.
Fo the fish: Heat oil in a nonstick skillet. Rinse and pat dry fish and cook, skin side down, for about 3 minutes. Turn over and cook for another 1-2 minutes. Season with salt and pepper and arrange on plates. Serve with the salad.
