Perch, Red Bean and Avocado Tortilla Wraps
Nutritional values
(Percentage of daily recommendation)
| Calorie | 311 cal. | (15 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 46.1 μg | (77 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 852 mg | (21 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 150 grams Perch fillet
- Juice of 1 Limes
- 1 can Red Beans 240 grams (approximately 8.5 ounces)
- 4 sun-dried tomatoes
- 3 Red onions
- 1 garlic clove
- salt
- Chili powder
- 1 Avocado
- 1 chili pepper
- freshly ground pepper
- 4 large Tortillas
Preparation steps
Cut perch fillet into thin slices and toss with a bit of the lime juice. Cover and refrigerate until ready to use.
Rinse and drain the beans. Beans pour on a sieve, cold Rinse and drain well. Finely chop 2 of the sun-dried tomatoes and roughly chop the other 2. Peel and dice the onions. Peel and mince the garlic.
Reserve about 2 tablespoons of the beans and puree the rest with the garlic and 2/3 of the diced onion until smooth and creamy. Season with salt, pepper and chili powder.
Cut the avocado in half lengthwise and remove the pit. Scoop out the flesh and mash with the remaining lime juice. Cut the chile pepper in half lengthwise, remove the seeds and chop finely. Stir the chopped chile pepper, finely chopped sun-dried tomatoes and remaining diced onions into the mashed avocado. Season with salt and pepper.
Preheat the oven to 150°C/130°C convection/gas mark 1-2 (approximately 300°C/265°F convection). Place the tortillas on a baking sheet lined with parchment paper and heat in the oven for 10-15 minutes.
Spread the red bean puree onto the warm tortillas, then top with a bit of guacamole, a few slices of perch, a few of the reserved beans and the coarsely chopped sun-dried tomatoes. Roll up and serve immediately.
