Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Perch with Peppers and Cucumber
40 min.
Time:
366
calories
Calories:
Health Score:
96 / 100
Ingredientsfor
- 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
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.
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 %) |