Pan-Fried Perch with Spinach
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
529
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 529 cal. | (25 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 1,154.1 μg | (1,924 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 443 μg | (148 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 24.4 μg | (54 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 158 mg | (166 %) | ||
| Potassium | 2,342 mg | (59 %) | ||
| Calcium | 469 mg | (47 %) | ||
| Magnesium | 268 mg | (89 %) | ||
| Iron | 11.5 mg | (77 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 17.3 g | |||
| Uric acid | 341 mg | |||
| Cholesterol | 173 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 Perch fillet (each 200 grams, with skin)
- salt
- freshly ground peppers
- 1 Tbsp Pastry flour
- 2 Tbsps butter
- 600 grams Spinach
- 1 garlic clove
- 2 Tbsps olive oil
- 2 Tbsps lemon juice
- 4 Tbsps Crème fraiche
- 4 tsps Caper
Preparation steps
1.
Rinse spinach, trim and shake dry. Peel garlic.
2.
Season perch with salt and pepper and sprinkle the flesh side with flour.
3.
Heat olive oil in a pan. Press in garlic, add spinach and sauté while stirring for 3-4 minutes. Season with salt and pepper and stir in lemon juice.
4.
Heat the butter in another pan and fry the perch fillets on the skin side over medium heat for about 5 minutes.
5.
To serve, arrange spinach and perch fillets on plates, top with creme fraiche and sprinkle with capers.
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