Perch Fillet with Potato and Pineapple Salad

0
Average: 0 (0 votes)
(0 votes)
Perch Fillet with Potato and Pineapple Salad
share Share
print
bookmark_border Copy URL
Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
Calories:
402
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
1 serving contains
(Percentage of daily recommendation)
Calories402 kcal(19 %)
Protein32.5 g(33 %)
Fat15.6 g(13 %)
Carbohydrates31 g(21 %)

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 tablespoons grainy Mustard
for sprinkling lemon juice
1 pinch sugar
1 handful Arugula
For the fish
1 tablespoon vegetable oil
4 portions Perch fillet (each about 125 grams, with skin)
Salt peppers
How healthy are the main ingredients?
potatoMayonnaiseMustardsugarArugula

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.