Perch with Prosciutto and Zucchini Relish

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Perch with Prosciutto and Zucchini Relish
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Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
399
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie399 cal.(19 %)
Protein54 g(55 %)
Fat14 g(12 %)
Carbohydrates14 g(9 %)
Sugar added10 g(40 %)
Roughage1.1 g(4 %)
Vitamin A0.1 mg(13 %)
Vitamin D1 μg(5 %)
Vitamin E6.1 mg(51 %)
Vitamin K26.5 μg(44 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.7 mg(64 %)
Niacin17.2 mg(143 %)
Vitamin B₆0.8 mg(57 %)
Folate35 μg(12 %)
Pantothenic acid0.6 mg(10 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂5.3 μg(177 %)
Vitamin C16 mg(17 %)
Potassium1,203 mg(30 %)
Calcium154 mg(15 %)
Magnesium134 mg(45 %)
Iron2.6 mg(17 %)
Iodine14 μg(7 %)
Zinc2.4 mg(30 %)
Saturated fatty acids3.2 g
Uric acid278 mg
Cholesterol209 mg
Complete sugar13 g

Ingredients

for
2
Ingredients
450 grams Perch fillet (cut in about 3 long strips, 4 cm wide)
salt
freshly ground pepper
50 grams Prosciutto (thinly sliced)
For the Relish
100 grams Zucchini (coarsely grated)
1 Tbsp sugar
1 garlic clove
1 Tbsp grapeseed oil
1 Tbsp White vinegar
1 red onion (chopped)
Also
2 Tbsps Salmon caviar
Dill
How healthy are the main ingredients?
Zucchinisugargrapeseed oilsaltgarlic cloveonion

Preparation steps

1.

Preheat the oven to 220°C.

2.

Seasoned fish strips with salt and pepper and wrap with ham into rolls.

3.

Briefly brown the wrapped fish in a very hot frying pan. Remove the fish into a baking dish and cook in the hot oven for another 8 min. Then take the fish out of the pan, drain and leave to cool on a plate. Strain the cooking liquid through a sieve and set aside.

4.

For the relish, combine all ingredients in a bowl, mix well together and let sit about 15 min., then stir in the cooking liquid.

5.

To serve, spread the relish in the center of 2 plates.

6.

Cut the fish in about 2 cm thick rolls and distribute around the relish. Garnish with caviar and dill.