Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Perch Fillets with Olives and Savory Served with Green Beans
20 min., ready in 40 min.
Time:
355
calories
Calories:
Health Score:
79 / 100
Ingredientsfor
- Ingredients
- 800 grams green Beans
- salt
- 2 shallots
- 60 grams black Olives (pitted)
- 4 pcs Perch fillet (each about 160 grams, with skin)
- salt
- freshly ground peppers
- 5 Tbsps olive oil
- 100 milliliters dry white wine
- 100 milliliters fish stock
- fresh Savory (for garnishing)
Preparation
1.
Rinse beans and trim ends, blanch in boiling salted water for 5-6 minutes or until al dente. Drian well. Peel shallots and chop finely. Finely chop olives. Rinse fish, pat dry and season with salt and pepper. Heat 2 tablespoons of oil in a pan and cook fish, skin side down first, for 3-4 minutes per side or until golden brown.
2.
Remove fish from pan and keep warm. Add 1 tablespoon of oil in a pan and saute shallots and olives for a few minutes. Add wine and simmer for 3-4 minutes on low heat. Return fish fillets to the pan, skin side up, and simmer for 2-3 minutes. Heat remaining oil in another pan and saute beans for a few minutes, season with salt. Arrange beans and fish on plates, drizzle with sauce and garnish with savory. Serve.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 355 cal. | (17 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |