Perch Fillet with Spinach
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 504 kcal | (24 %) | ||
| Protein | 18.42 g | (19 %) | ||
| Fat | 41.68 g | (36 %) | ||
| Carbohydrates | 16.71 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 1,538.13 mg | (192,266 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.18 mg | (18 %) | ||
| Vitamin B₂ | 0.33 mg | (30 %) | ||
| Niacin | 5.16 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 260.74 μg | (87 %) | ||
| Pantothenic acid | 0.62 mg | (10 %) | ||
| Biotin | 2.75 μg | (6 %) | ||
| Vitamin B₁₂ | 1.08 μg | (36 %) | ||
| Vitamin C | 41.49 mg | (44 %) | ||
| Potassium | 983.61 mg | (25 %) | ||
| Calcium | 201.29 mg | (20 %) | ||
| Magnesium | 124.55 mg | (42 %) | ||
| Iron | 5.45 mg | (36 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.48 mg | (19 %) | ||
| Saturated fatty acids | 25.47 g | |||
| Cholesterol | 161.16 mg |
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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