Perch with Horseradish and Root Vegetables
(1 vote)
(1 vote)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
358
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 358 cal. | (17 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 8.1 g | (27 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 18.2 μg | (30 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 175 μg | (58 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,639 mg | (41 %) | ||
| Calcium | 206 mg | (21 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 228 mg | |||
| Cholesterol | 107 mg | |||
| Complete sugar | 26 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the fish and vegetables
- 600 grams Perch fillet
- 600 grams Beets
- 1 Parsnip
- 1 large Apple
- 1 onion
- 1 Tbsp Canola oil
- 150 milliliters Malt beer
- Iodized salt
- freshly ground peppers
- For garnish
- 4 tsps Sour cream (10% fat)
- Horseradish (freshly grated)
- 1 bunch scallions
- 2 Tbsps Pumpkin seed (roasted)
Preparation steps
1.
Peel the beet, parsnip, onion and apple and remove and discard the apple core. Chop everything into small pieces and sauté in hot oil. Pour in some ale.
2.
Simmer, stirring occasionally, until al dente about 20 minutes. Add some more ale and season with salt and pepper.
3.
Rinse fish, pat dry and cut into 8 pieces as equal in size as possible. Season with salt and pepper. In remaining hot oil, sauté on the skin side about 5–6 minutes until golden brown. Remove from the heat.
4.
Arrange vegetable mixture on warmed plates and top with perch. Serve with sour cream, freshly grated horseradish, scallions and toasted pumpkin seeds.
