Perch Gratin with Peppers, Apples and Dill
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 55 min.
Ready in
Calories:
239
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 239 cal. | (11 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 14.6 μg | (24 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 102 mg | (107 %) | ||
| Potassium | 449 mg | (11 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 39 mg | (13 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 58 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 1 Perch fillet (500 grams, skinless)
- ½ lemon (juiced)
- 2 onions
- 3 Tbsps Dill
- 300 grams Red Bell pepper
- 2 Tbsps olive oil
- 150 grams tart Apple
- salt
- freshly ground peppers
- 150 grams sour Whipped cream
- Dill (for garnishing)
Preparation steps
1.
Rinse perch fillet, pat dry, sprinkle with lemon juice and let stand for a little bit. Peel onions and cut into thin rings. Finely chop dill.
2.
Rinse peppers, halve and remove seeds and ribs, cut into strips. Heat oil in a pan and saute onions until golden brown. Add pepper and saute for 2-3 minutes. Layer half of mixture in an ovenproof dish. Peel apples, core and cut into thin slices. Mix with remaining pepper mixture. Pat dry fish and season with salt and pepper and arrange in the dish. Top with apple mixture. Combine 2 tablespoons of dill with sour cream and spread over apple mixture.
3.
Bake gratin in preheated oven at 200°C (approximately 400°F) for about 10-15 minutes. Garnish with remaining dill and serve.
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