Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Perch Fillet with Potato and Pineapple Salad
45 min.
Time:
691
calories
Calories:
Health Score:
73 / 100
Ingredientsfor
- 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
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.
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 %) |