Perch with Potato Crust
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
239
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 239 cal. | (11 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 24.5 μg | (41 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,049 mg | (26 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 185 mg | |||
| Cholesterol | 107 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 pcs Perch fillet (140 g or approximately 5 oz each)
- 1 waxy potato
- 1 Tbsp Coriander
- ½ Cucumber
- 2 Tbsps chopped Dill
- 2 Tbsps nonfat Yogurt (0.1% fat)
- 1 tsp lemon juice
- salt
- fresh cracked peppers
- 1 Tbsp olive oil
Preparation steps
1.
Rinse and peel potato and cut into shreds using a mandoline.
2.
Season the perch with salt and pepper.
3.
Press cilantro and potato onto the skin of the fish and cook in hot olive oil in a nonstick pan. Fry until golden brown, turning after about 5 minutes. Remove from heat and let it rest until finished cooking.
4.
Peel, halve and remove seeds from the cucumber. Cut into slices, mix with yogurt, dill and lemon juice. Season with salt and pepper and serve with cooked fish.
