Perch with Zucchini and Tomatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 498 cal. | (24 %) | ||
| Protein | 63 g | (64 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 29.5 μg | (49 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 20.2 mg | (168 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,886 mg | (47 %) | ||
| Calcium | 201 mg | (20 %) | ||
| Magnesium | 196 mg | (65 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 376 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
Drain potatoes and season the potatoes and the zucchini mixture with salt and pepper. Serve alongside the fish garnished with the reserved thyme.
