Perch Fillets with Citrus-Vanilla Cucumber Salad
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Health Score:
82 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
242
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 242 cal. | (12 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 23.7 μg | (40 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 868 mg | (22 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 109 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- For the cucumber salad
- 1 Cucumber
- salt
- 1 lemon (juiced)
- Oranges (juiced)
- 1 Vanilla bean
- 2 Tbsps olive oil
- 2 Tbsps Whipped cream
- 1 pinch sugar
- 1 sprig fresh mint
- for the perch
- 1 Tbsp vegetable oil
- 4 portions Perch fillet about 120 grams (approximately 4 ounces) each, with skin
- salt
- peppers
- mint (for garnish)
Preparation steps
1.
For the cucumber salad: Peel and thinly slice the cucumber. Place the cucumber slices in a shallow dish, sprinkle with a bit of salt and let stand for about 1 hour.
2.
Combine the lemon juice and orange juice in a bowl. Cut the vanilla bean in half lengthwise, scrape out the seeds and add to the juice. Whisk in the olive oil and whipping cream and season to taste with salt and sugar.
3.
Pour the marinade over the cucumber slices and refrigerate for 1-2 hours.
4.
For the perch: Heat the vegetable oil in a large pan and cook the perch fillets for about 5 minutes on each side. Remove from heat and season with salt and pepper. Serve the perch fillets with the cucumber salad and garnish with fresh mint.
