Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
2
Perch with Potato Crust
15 min.
Time:
239
calories
Calories:
Health Score:
93 / 100
Ingredientsfor
- Ingredients
- 2 pcs Perch fillet (140 g or approximately 5 oz each)
- 1 waxy potato
- 1 Tbsp Coriander
- ½ Cucumber
- 2 Tbsps chopped Dill
- 2 Tbsps nonfat Yogurt (0.1% fat)
- 1 tsp lemon juice
- salt
- fresh cracked peppers
- 1 Tbsp olive oil
Preparation
1.
Rinse and peel potato and cut into shreds using a mandoline.
2.
Season the perch with salt and pepper.
3.
Press cilantro and potato onto the skin of the fish and cook in hot olive oil in a nonstick pan. Fry until golden brown, turning after about 5 minutes. Remove from heat and let it rest until finished cooking.
4.
Peel, halve and remove seeds from the cucumber. Cut into slices, mix with yogurt, dill and lemon juice. Season with salt and pepper and serve with cooked fish.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 239 cal. | (11 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |