Perch with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 185 cal. | (9 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 771 μg | (1,285 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 323 μg | (108 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 120 mg | (126 %) | ||
| Potassium | 1,906 mg | (48 %) | ||
| Calcium | 324 mg | (32 %) | ||
| Magnesium | 211 mg | (70 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 290 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- 800 grams Spinach
- 250 grams Cherry tomatoes
- 40 grams sun-dried Tomatoes (in oil)
- salt
- freshly ground peppers
- 1 tsp ground paprika (sweet)
- Nutmeg (freshly grated)
- 4 Perch fillet (each 150 grams)
- 1 tsp lemon zest (organic)
- 2 Tbsps lemon juice
Preparation steps
Preheat the oven to 200°C (approximately 400°F).
Peel onion and garlic and finely chop. Rinse the spinach thoroughly, remove tough stems and shake or spin dry. Rinse and halve the tomatoes. Drain sun-dried tomato, collecting the oil. Grease a baking dish with a little bit of the tomato oil.
Heat 2 more tablespoons tomato oil in a pan. Add the onion and garlic and sauté. Add spinach and cook until wilted. Add the fresh and sun-dried tomatoes and season with salt, pepper, paprika and nutmeg. Transfer the vegetables to the baking dish. Rinse the perch fillets, pat dry, sprinkle with lemon zest and drizzle with the lemon juice. Season with salt and pepper and place on the vegetables. Bake in the oven for 10-15 minutes.
Garnish with lemon slices and serve with brown rice, if desired.
