Lunch

Pan-Fried Perch is for Lunch.

Pan-Fried Perch takes 5 minutes to prepare.

Pan-Fried Perch takes 10 minutes to cook.

Pan-Fried Perch makes 1 servings.

The ingredients for Pan-Fried Perch are:

1 fillet of Perch (or similar, mild fish)
1tbsp Extra Virgin Olive Oil
1 clove garlic, chopped/crushed
Herbs & spices (I use parsley, oregano, salt and pepper) to taste
1/2 cup green beans
Any other side

Here is how you make Pan-Fried Perch:

1. Heat the oil in a frying pan on a medium heat. Also boil some water in a pan and add the green beans. These should only take 5 minute to fully cook.2. Add the garlic to the frying pan and fry for 1 minute to infuse the oil with garlic flavour. Be careful not to burn the garlic.3. Add the fillet on top of the garlic and fry gently until cooked through (about 2/3 minutes each side). Sprinkle with herbs & spices after you have flipped it over. (Sometimes I add a dash of lemon juice here for a different flavour).4. Simply serve with the beans and any other side! I normally eat this with with rice, boiled new potatoes, or sometimes just a few more green beans. Enjoy!Serving Size: Makes 1 serving.Number of Servings: 1Recipe submitted by SparkPeople user KAT493.

The nutritional information for Pan-Fried Perch is:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 210.1

• Total Fat: 14.6 g
• Cholesterol: 52.9 mg
• Sodium: 43.5 mg
• Total Carbs: 8.1 g
• Dietary Fiber: 4.0 g
• Protein: 13.3 g