Perch Fillets with Kohlrabi
(0 votes)
(0 votes)
Health Score:
59 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
326
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 326 cal. | (16 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 15.2 μg | (25 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 996 mg | (25 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 195 mg | |||
| Cholesterol | 143 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Perch fillet (about 160 grams)
- juice of lemons
- salt
- freshly ground peppers
- 1 Tbsp butter
- 400 grams Kohlrabi
- 1 Tbsp butter
- 125 milliliters dry white wine
- 300 milliliters Vegetable broth
- salt
- freshly ground peppers
- 1 Tbsp cornstarch
- 100 grams Crème fraiche
- 3 Tbsps dry Vermouth
- Watercress
Preparation steps
1.
Season perch fillets with salt, pepper, and lemon juice.
2.
Peel kohlrabi and cut into small cubes. Sauté in a pan in butter. Pour in the wine and bring to a boil, then season with salt and pepper, add broth, cover, and simmer for about ten minutes.
3.
Sauté fish fillets in hot butter for about 3 minutes on each side.
4.
Dissolve cornstarch in 1 tablespoon water, mixing until smooth. Add to the sauce and bring to a boil to thicken. Season with vermouth stir in crème fraîche.
5.
Arrange fish fillets on the kohlrabi and garnish with watercress.
