Perch Gratin with Peppers, Apples and Dill

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Perch Gratin with Peppers, Apples and Dill
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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)
Calorie239 cal.(11 %)
Protein10 g(10 %)
Fat18 g(16 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.5 μg(3 %)
Vitamin E3.6 mg(30 %)
Vitamin K14.6 μg(24 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.4 mg(29 %)
Folate54 μg(18 %)
Pantothenic acid0.5 mg(8 %)
Biotin7.2 μg(16 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C102 mg(107 %)
Potassium449 mg(11 %)
Calcium77 mg(8 %)
Magnesium39 mg(13 %)
Iron1 mg(7 %)
Iodine4 μg(2 %)
Zinc0.6 mg(8 %)
Saturated fatty acids8 g
Uric acid60 mg
Cholesterol58 mg
Complete sugar10 g

Ingredients

for
4
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)
How healthy are the main ingredients?
AppleWhipped creamolive oilDilllemononion

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.