Perch with Zucchini and Tomatoes

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(1 vote)
Perch with Zucchini and Tomatoes
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
498
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie498 cal.(24 %)
Protein63 g(64 %)
Fat16 g(14 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.6 μg(3 %)
Vitamin E6.7 mg(56 %)
Vitamin K29.5 μg(49 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.8 mg(73 %)
Niacin20.2 mg(168 %)
Vitamin B₆1.1 mg(79 %)
Folate78 μg(26 %)
Pantothenic acid1.2 mg(20 %)
Biotin11.4 μg(25 %)
Vitamin B₁₂4.8 μg(160 %)
Vitamin C50 mg(53 %)
Potassium1,886 mg(47 %)
Calcium201 mg(20 %)
Magnesium196 mg(65 %)
Iron4.3 mg(29 %)
Iodine19 μg(10 %)
Zinc2.5 mg(31 %)
Saturated fatty acids4 g
Uric acid376 mg
Cholesterol218 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
400 grams potatoes
salt
300 grams Tomatoes (or substitute 150 grams crushed canned tomatoes)
300 grams Zucchini
1 garlic clove
4 sprigs thyme
4 Tbsps olive oil
8 small Perch fillet (600 grams)
peppers
2 Tbsps Pastry flour (to coat)
1 Tbsp butter
How healthy are the main ingredients?
potatoTomatoZucchiniolive oilthymesalt

Preparation steps

1.

Peel, rinse and cut potatoes into large pieces. Cook potatoes in a pot of boiling salted water until tender, 15-20 minutes. Meanwhile, blanch tomatoes in a pot of boiling water for 10 seconds. Drain, rinse under cold water and remove skins. Halve, seed and dice tomatoes. Rinse zucchini, cut in half lengthwise and cut crosswise into pieces. Peel and chop garlic. Rinse thyme and shake dry. Set aside some for garnish and strip remaining leaves from stalks.

2.

Heat 2 tablespoons of the olive oil in a wide pan, add the zucchini  and garlic and saute over medium heat, stirring for 2-3 minutes. Add diced tomatoes, thyme and vegetable broth and simmer on low heat for 5 minutes.

3.

Rinse fish and pat dry. Season with salt and pepper and turn in flour. Heat the remaining oil and the butter in a pan. Add fish and sauté over medium heat until golden brown, turning once, until cooked through, 4-6 minutes.

4.

Drain potatoes and season the potatoes and the zucchini mixture with salt and pepper. Serve alongside the fish garnished with the reserved thyme.