Leek and Orange Salad with Perch
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
345
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 345 cal. | (16 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8 g | (27 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 66.5 μg | (111 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 184 μg | (61 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 122 mg | (128 %) | ||
| Potassium | 1,008 mg | (25 %) | ||
| Calcium | 203 mg | (20 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 52 mg | |||
| Complete sugar | 24 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Oranges
- 2 stalks Leeks
- 4 Tbsps olive oil
- 2 Tbsps Pine nuts
- 1 Tbsp raisins
- 2 Tbsps White vinegar
- Salt and freshly ground pepper
- 1 pinch sugar
- 250 grams Perch fillet
- 1 Tbsp butter
- Chervil (for sprinkling)
Preparation steps
1.
With a sharp knife, remove peel and pith from oranges. Cut into slices, reserving any resulting juice. Rinse, trim and slice leeks crosswise.
2.
Heat 3 tablespoons of olive oil in a pan. Add leeks and sauté 1-2 minutes. In the last few seconds, stir in pine nuts and raisins. Transfer pan contents to a bowl. Add remaining olive oil to the pan, along with vinegar and reserved orange juice. Season with salt, pepper and sugar and pour over leeks.
3.
Rinse perch, pat dry and cut into bite-sized pieces. Sauté perch in melted butter, 2-3 minutes per side. Season with salt and pepper. Divide warm leek and orange salad among plates and top with perch. Serve sprinkled with chervil.
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