Perch Fillets with Wild Garlic
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 32 min.
Ready in
Calories:
457
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 457 cal. | (22 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 10.4 μg | (17 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 24 μg | (8 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 665 mg | (17 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 15.3 g | |||
| Uric acid | 172 mg | |||
| Cholesterol | 160 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 Perch fillet (about 180 grams, without skin)
- salt
- freshly ground peppers
- olive oil
- 1 handful Wild garlic
- 2 Tbsps Pine nuts
- 100 grams soft butter
- 4 Tbsps breadcrumbs
Preparation steps
1.
Preheat oven broiler.
2.
Rinse perch fillets, pat dry and season with salt and pepper. Fry in 2 tablespoons hot oil in a non-stick pan on each side for 1-2 minutes. Place in an oiled baking dish.
3.
Rinse wild garlic, pat dry and coarsely chop leaves. Puree with pine nuts and butter in a blender. Mix in breadcrumbs until a spreadable paste is formed. Season with salt and pepper and spread on fillets. Cook 2-3 minutes until crust is golden brown.
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