Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Zander with Peppers
10 min., ready in 30 min.
Time:
274
calories
Calories:
Health Score:
83 / 100
Ingredientsfor
- Ingredients
- 6 Bell pepper (Red and yellow)
- 1 onion
- olive oil
- salt
- freshly grated peppers
- white balsamic vinegar
- 4 Perch fillet (about 200 g)
- Pastry flour (for dusting)
- For garnish
- fresh Fresh herbs (z. B. lemon thyme)
Preparation
1.
Wash the peppers, cut in half, clean and cut into pieces. Peel the onion and dice finely. Saute the onion in 2-3 tablespoons of olive oil. Add the pepper pieces, salt and pepper, cover and simmer for about 5 minutes. Season with vinegar and if necessary add a little water.
2.
Wash the zander, pat dry and cut each fillet in half. Season with salt and pepper, sprinkle with flour and fry skin side down in 3-4 tablespoons of hot oil until golden brown, about 4 minutes. Turn and fry for 1-2 minutes until done on a low heat.
3.
Serve with the pepper and onions, and sprinkle with fresh herbs to taste.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 274 cal. | (13 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |