Pikeperch Steak with Broccoli and Creamy Spinach Sauce
cobalt (Co)
Vitamin K
silicon (Si)
chromium (Cr)
Vitamin B12
Vitamin C
Description
Delicate pikeperch fillet with juicy broccoli florets in a fragrant creamy spinach sauce. An exquisite healthy dinner rich in protein and healthy fats.
- Pat the pikeperch fillet dry with a paper towel, season with salt, pepper and sprinkle with lemon juice. Leave for 5 minutes.
- Heat olive oil in a frying pan over medium heat. Place the pikeperch steak skin-side down (if present) and fry for 3-4 minutes until golden brown.
- Carefully flip the fish and cook for another 3-4 minutes. Remove from the pan and keep warm.
- Add finely chopped garlic to the same pan and sauté for 30 seconds.
- Add the washed spinach leaves, stirring until they reduce in volume.
- Pour in the cream, add a pinch of salt and pepper. Bring to a light simmer and cook on low heat for 2 minutes.
- Break the broccoli into florets and boil in salted boiling water for 3-4 minutes until al dente. Drain in a colander.
- Place the broccoli into the pan with the spinach sauce, stir gently. Return the fish to the pan, warm everything together for 1-2 minutes.
- Serve the pikeperch steak with broccoli, generously drizzled with the creamy spinach sauce.
399
96 kcal / 100 g
kcal
42.6 g
10.3 g / 100 g
Protein
12.0 g
2.9 g / 100 g
Carbohydrates
21.3 g
5.1 g / 100 g
Fats
5.2 g
1.2 g / 100 g
Ash
3.8 g
0.9 g / 100 g
Fiber
80.3%
Water
3.4 g
0.8 g / 100 g
Sugars
0.3 g
0.1 g / 100 g
Starch
0.77 g
0.19 g / 100 g
Omega-3
1.59 g
0.38 g / 100 g
Omega-6
5.1 g
1.2 g / 100 g
SFA
