Perch Fillet with Spinach

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Perch Fillet with Spinach
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Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
504
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie504 kcal(24 %)
Protein18.42 g(19 %)
Fat41.68 g(36 %)
Carbohydrates16.71 g(11 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A1,538.13 mg(192,266 %)
Vitamin D0 μg(0 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.18 mg(18 %)
Vitamin B₂0.33 mg(30 %)
Niacin5.16 mg(43 %)
Vitamin B₆0.4 mg(29 %)
Folate260.74 μg(87 %)
Pantothenic acid0.62 mg(10 %)
Biotin2.75 μg(6 %)
Vitamin B₁₂1.08 μg(36 %)
Vitamin C41.49 mg(44 %)
Potassium983.61 mg(25 %)
Calcium201.29 mg(20 %)
Magnesium124.55 mg(42 %)
Iron5.45 mg(36 %)
Iodine4 μg(2 %)
Zinc1.48 mg(19 %)
Saturated fatty acids25.47 g
Cholesterol161.16 mg

Ingredients

for
4
Ingredients
4 Perch fillet
2 Tbsps clarified butter (for the fish)
2 tsps Dried-porcini powder
2 Tbsps Pastry flour
500 grams Spinach
2 onions
1 Tbsp butter (for the spinach)
2 fresh Porcini mushroom
150 grams butter (for the mushrooms)
salt
peppers
How healthy are the main ingredients?
SpinachonionPorcini mushroomsalt

Preparation steps

1.

Pick out the spinach, rinse thoroughly and allow to wilt in a large pot.

Rinse the fish and pat dry. Cut the skin into diamond shapes and season with salt.

2.

Mix the flour with the porcini powder and coat the fillets with it.

Heat the butter and fry the fish for 6 minutes on both sides.

Peel and chop the onions and sauté in some butter. Add the spinach.

3.

Wipe the mushrooms, cut off the thick stalks and finely chop. Sauté for 2 minutes in half the butter. Stir in the remaining butter as it cools slightly.

Season the spinach with salt and pepper and transfer to plates. Place a perch fillet on top and serve drizzled with porcini mushroom butter.