Perch Fillets with Apricot Chutney
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
294
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 1.3 g | (4 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 21.4 μg | (36 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 27 μg | (9 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 834 mg | (21 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 186 mg | |||
| Cholesterol | 113 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams dried Apricot
- 2 shallots
- 1 Tbsp butter
- 1 Tbsp honey
- 100 milliliters Orange juice
- 1 Tbsp lemon juice
- salt
- 4 pcs Perch fillet (each about 180 grams)
- peppers (freshly ground)
- 2 Tbsps Pastry flour
- 3 Tbsps vegetable oil
- 2 Tbsps freshly chopped cilantro
Preparation steps
1.
For the chutney, chop apricots. Peel and finely dice shallots and sauté briefly with apricots in hot butter. Stir honey and orange juice into apricot mixture. Cover and simmer 10 minutes, stirring occasionaly. Add water if necessary, but maintain a thicker consistency. Season with lemon juice and salt.
2.
Rinse perch fillets, pat dry, season with salt and pepper and coat with flour. Fry fillets in hot oil until golden brown on both sides, 4-5 minutes.
3.
To serve, arrange fillets on plates, spread each with apricot chutney and garnish with cilantro leaves as desired.
