Spicy Fish
Its richness in protein, fibre, vitamins, minerals and secondary plant substances is an absolute plus for the noble pike-perch. The appetisingly colourful vegetables also provide plenty of fibre and replenish the vitamin C storage for the whole day.
This refined dish is the perfect low-carb meal! But if you would like to have satisfying carbohydrates with it, it is best served with small potatoes in their jackets or with ribbon noodles.
(Percentage of daily recommendation)
| Calorie | 405 cal. | (19 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 10.2 mg | (85 %) | ||
| Vitamin K | 66.4 μg | (111 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 174 mg | (183 %) | ||
| Potassium | 1,081 mg | (27 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 284 mg | |||
| Cholesterol | 146 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 2 Bell pepper (preferably 1 red and 1 green)
- 3 shallots
- 1 can Corn
- 5 sprigs parsley
- 1 lemon
- 3 Tbsps olive oil
- salt
- ½ tsp peppers
- 1 garlic clove
- 3 tsps ground paprika (preferably 2 teaspoons sweet paprika and 1 teaspoon smoked hot paprika)
- 1 tsp dried oregano
- 1 tsp Cumin
- 1 pinch Red pepper flakes
- 2 Perch fillet (with skin, about 170 grams)
Preparation steps
Quarter bell peppers lengthwise, remove the seeds, rinse and dry. Place skin sides up on a baking sheet.
Roast peppers under preheated broiler until blackened and blistered, watching carefully. Place in a bowl, cover with a plate and let stand 10 minutes.
Peel peppers with a knife.
Peel shallots and thinly slice. Rinse corn and drain. Rinse the parsley, shake dry, pluck leaves and coarsely chop.
Rinse lemon with hot water and wipe dry. Finely grate zest and squeeze juice.
Heat 1 tablespoon oil in a pan over medium heat. Sauté shallots until translucent, stirring frequently, about 3 minutes.
Add bell peppers and corn and cook over low heat until softened, about 5 minutes. Season with salt, pepper and lemon juice.
Meanwhile, peel the garlic and finely chop.
Mix garlic in a small bowl with paprika, oregano, cumin, red-pepper flakes and 1/2 teaspoon pepper.
Rinse fish, pat dry, season with salt and coat with the spice mixture.
Heat the remaining oil in another pan over high heat and cook the fish on both sides until seared and fish is opaque throughout, about 3 minutes. Stir basil and lemon zest into vegetables. Divide vegetables and fish among plates and serve immediately.