Perch with Peppers and Cucumber
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(0 votes)
Health Score:
96 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
366
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 366 cal. | (17 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 9.9 mg | (83 %) | ||
| Vitamin K | 53.9 μg | (90 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 150 μg | (50 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 250 mg | (263 %) | ||
| Potassium | 1,241 mg | (31 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 200 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Red Bell pepper
- 2 yellow Bell pepper
- 1 small Cucumber
- 1 onion
- 1 garlic clove
- 8 Tbsps olive oil
- Anise seed
- 125 milliliters Vegetable broth
- 2 tsps Tomato paste
- salt
- freshly ground pepper
- Dill
- 4 portions Perch fillet
Preparation steps
1.
Quarter bell peppers, remove seeds and ribs, rinse and cut into pieces. Peel and halve cucumber lengthwise, scrape out seeds and cut into pieces. Peel and dice onion and garlic. Heat 4 tablespoons of olive oil in a pan and add aniseed. Saute onion, garlic and peppers for 5 minutes. Add tomato paste and cucumer to the pan and saute for 5-6 minutes more. Season with salt and pepper.
2.
Rinse dill, shake dry and chop finely. Add dill to vegetable mixture. Rinse and pat dry fish, season with salt and pepper. Heat remaining olive oil in a pan and cook fish, skin side down, for about 3-4 minutes. Turn fish over and cook for 2-3 minutes more. Arrange fish with vegetables on plates and serve.
