Perch with Wasabi and Vegetables
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(0 votes)
Health Score:
83 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
243
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 243 cal. | (12 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 39 μg | (65 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 2.9 μg | (6 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 768 mg | (19 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Rutabaga
- 1 Leek
- 3 Tbsps vegetable oil
- 1 tsp Wasabi paste
- 1 Tbsp Lime juice
- salt, peppers
- 2 Perch fillet (each 200 grams)
- 1 small red chili pepper
- 2 Tbsps butter
How healthy are the main ingredients?
LeekPreparation steps
1.
Peel rutabaga and cut into thin strips. Cut leek lengthwise, rinse and also cut into thin strips. Heat 2 tablespoons of oil in a nonstick skillet. Fry rutabaga for 15 minutes. Combine wasabi paste with lime juice. Mix together with leeks in the last 4-5 minutes into the rutabaga. Season with salt and pepper.
2.
Rinse fish fillets, pat dry and cut into 4 portions. Cut chili pepper finely. Heat remaining oil in a pan. Fry fish skin side down for 3 minutes then add chili. Turn fish, add butter in the pan, remove pan from heat and cook for 2-3 minutes. Serve fish with chili butter and rutabaga. Serve with wild long grain rice as desired.
