Zander with Beets
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
233
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 233 cal. | (11 %) | ||
| Protein | 30.83 g | (31 %) | ||
| Fat | 5.91 g | (5 %) | ||
| Carbohydrates | 12.27 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.46 g | (12 %) |
more nutritional values
| Vitamin A | 57.1 mg | (7,138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.05 mg | (0 %) | ||
| Vitamin B₁ | 0.13 mg | (13 %) | ||
| Vitamin B₂ | 0.19 mg | (17 %) | ||
| Niacin | 8.06 mg | (67 %) | ||
| Vitamin B₆ | 0.25 mg | (18 %) | ||
| Folate | 96.29 μg | (32 %) | ||
| Pantothenic acid | 1.14 mg | (19 %) | ||
| Biotin | 0 μg | (0 %) | ||
| Vitamin B₁₂ | 2.53 μg | (84 %) | ||
| Vitamin C | 6.89 mg | (7 %) | ||
| Potassium | 708.94 mg | (18 %) | ||
| Calcium | 187.34 mg | (19 %) | ||
| Magnesium | 67.99 mg | (23 %) | ||
| Iron | 2.77 mg | (18 %) | ||
| Zinc | 2.07 mg | (26 %) | ||
| Saturated fatty acids | 3.23 g | |||
| Cholesterol | 147.07 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 fresh Watercress
- 4 pcs Perch fillet (each 160 g, ready to cook)
- Pastry flour (to fry)
- vegetable oil (to fry)
- 4 smaller red Beets
- 2 Tbsps White vinegar
- 1 tsp Caraway (all)
- 1 bay leaf
- 100 grams Sour cream
- 1 Tbsp freshly grated Horseradish
- salt
- peppers (from the mill)
Preparation steps
1.
Rinse beet, place in saucepan, add water, salt, cumin, bay leaf and white wine vinegar and cook until tender for about 50 min. (depending on size). Drain and leave to cool. Then peel and cut into strips, season with sour cream spicy, vinegar, salt, freshly grated horseradish and pepper.
2.
Rinse watercress, shake dry.
3.
Rinse fish, pat dry and season both sides with salt and pepper and sprinkle flour on skin side. Fry in a nonstick pan with the skin side down in some oil until crispy, then turn and finish frying. Serve on warmed plates with beets, sprinkled with fresh watercress.
