Perch Fillets with Wild Garlic

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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 32 min.
Ready in
Calories:
457
calories
Calories
How many calories can I eat?

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie457 cal.(22 %)
Protein32 g(33 %)
Fat33 g(28 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage1.2 g(4 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A0.2 mg(25 %)
Vitamin D0.6 μg(3 %)
Vitamin E4.6 mg(38 %)
Vitamin K10.4 μg(17 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.5 mg(79 %)
Vitamin B₆0.4 mg(29 %)
Folate24 μg(8 %)
Pantothenic acid0.3 mg(5 %)
Biotin4.6 μg(10 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C9 mg(9 %)
Potassium665 mg(17 %)
Calcium94 mg(9 %)
Magnesium97 mg(32 %)
Iron1.9 mg(13 %)
Iodine7 μg(4 %)
Zinc1.3 mg(16 %)
Saturated fatty acids15.3 g
Uric acid172 mg
Cholesterol160 mg
Complete sugar1 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
4 Perch fillet (about 180 grams, without skin)
salt
freshly ground peppers
olive oil
1 handful Wild garlic
2 Tbsps Pine nuts
100 grams soft butter
4 Tbsps breadcrumbs
How healthy are the main ingredients?
Pine nutssaltolive oil
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Preparation steps

1.

Preheat oven broiler.

2.

Rinse perch fillets, pat dry and season with salt and pepper. Fry in 2 tablespoons hot oil in a non-stick pan on each side for 1-2 minutes. Place in an oiled baking dish.

3.

Rinse wild garlic, pat dry and coarsely chop leaves. Puree with pine nuts and butter in a blender. Mix in breadcrumbs until a spreadable paste is formed. Season with salt and pepper and spread on fillets. Cook 2-3 minutes until crust is golden brown.

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