Perch Fillet with Spinach
(0 votes)
(0 votes)
Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
568
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 568 cal. | (27 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
more nutritional values
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 484.5 μg | (808 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 207 μg | (69 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 68 mg | (72 %) | ||
| Potassium | 1,502 mg | (38 %) | ||
| Calcium | 239 mg | (24 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 27.3 g | |||
| Uric acid | 289 mg | |||
| Cholesterol | 216 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
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