Steamed Perch on Savoy Cabbage
Nutritional values
(Percentage of daily recommendation)
| Calorie | 140 cal. | (7 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 6.2 μg | (10 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 22 μg | (7 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 1.7 μg | (4 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 371 mg | (9 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 40 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 300 grams thick Perch fillet (skinless, boneless)
- 1 Tbsp Sesame seeds
- ¼ head Savoy cabbage
- 2 shallots (chopped)
- 2 Tbsps Bacon
- 1 tsp butter
- 200 milliliters white wine
- 200 milliliters Vegetable broth
- salt
- peppers (freshly ground)
- cilantro (for garnishing)
Preparation steps
Divide fish into approximately 6 equally sized pieces.
Rinse savoy cabbage, cut into quarters, remove stalk and cut leaves into thin strips.
Sauté shallots and bacon in butter, add cabbage leaves and continue sauteing for about 2 more minutes. Add wine and broth, simmer covered for about 2 minutes. Remove from the heat, add fish and keep covered for about 10 minutes or until fish is done. If the fish is not cooked in 10 minutes, turn on the low heat back for a few more minutes. Fish should still be slightly pink in the middle. Take out the fish. Sprinkle with sesame seeds toasted in a dry skillet. Season savoy with salt and pepper. Place Savoy mix in bowls, top with fish, garnish with cilantro and serve. Can be served as an appetizer or entrée.
