Perch with Prosciutto and Zucchini Relish
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
399
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 399 cal. | (19 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 1.1 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 1,203 mg | (30 %) | ||
| Calcium | 154 mg | (15 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 209 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- 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
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.
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