Perch with Apple and Tomatoes
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
130
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 130 cal. | (6 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 8.2 μg | (14 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 28 μg | (9 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 539 mg | (13 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 61 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 grams Perch fillet
- 1 Tbsp lemon juice
- 1 bunch mixed Fresh herbs
- 1 onion
- 1 small Apple
- 1 tsp vegetable oil
- 1 Tbsp apple cider vinegar
- 1 tsp grainy Mustard
- 2 Tomatoes
- salt (pepper)
Preparation steps
1.
Rinse fish, pat dry and sprinkle with lemon juice. Score skin side several times and season with salt and pepper. Rinse herbs and chop finely. Peel apple, halve and core, dice finely. Heat oil in a pan and cook fish for about 10 minutes on both sides. Remove from the pan and keep warm.
2.
Peel onion and chop finely. Saute apple in the same pan. Deglaze with 2 tablespoons of water and simmer, covered, briefly. Season with salt, pepper and mustard. Blanch tomatoes in hot water, rinse in cold water and peel. Quarter and remove seeds, chop finely. Add tomatoes with herbs to the pan. Arrange fish on plates and drizzle with the sauce. If desired, serve with baguette.
