Perch Fillets with Olives and Savory Served with Green Beans
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
355
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 355 cal. | (17 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 85.4 μg | (142 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 18.1 μg | (40 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,142 mg | (29 %) | ||
| Calcium | 240 mg | (24 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 258 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams green Beans
- salt
- 2 shallots
- 60 grams black Olives (pitted)
- 4 pcs Perch fillet (each about 160 grams, with skin)
- salt
- freshly ground peppers
- 5 Tbsps olive oil
- 100 milliliters dry white wine
- 100 milliliters fish stock
- fresh Savory (for garnishing)
Preparation steps
1.
Rinse beans and trim ends, blanch in boiling salted water for 5-6 minutes or until al dente. Drian well. Peel shallots and chop finely. Finely chop olives. Rinse fish, pat dry and season with salt and pepper. Heat 2 tablespoons of oil in a pan and cook fish, skin side down first, for 3-4 minutes per side or until golden brown.
2.
Remove fish from pan and keep warm. Add 1 tablespoon of oil in a pan and saute shallots and olives for a few minutes. Add wine and simmer for 3-4 minutes on low heat. Return fish fillets to the pan, skin side up, and simmer for 2-3 minutes. Heat remaining oil in another pan and saute beans for a few minutes, season with salt. Arrange beans and fish on plates, drizzle with sauce and garnish with savory. Serve.
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