Fried Perch
Fried Perch - Crispy and juicy: fried perch right out of the pan
Healthy, because
Even smarter
Nutritional values
Delicate, tasty and at the same time extremely low-fat, this dish provides easily digestible protein and covers your daily requirement of vitamin B12, which promotes blood formation. The freshly grated horseradish also contains vitamins C, B1, B2, B6 and many minerals.
To make the skin really crispy, sear the fish filet.
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 14.8 μg | (25 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 19 μg | (6 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 603 mg | (15 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 201 mg | |||
| Cholesterol | 153 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 2 small shallots
- 1 oz butter
- ½ cup white wine (or vegetable broth)
- ½ cup fish stock
- ½ cup Soy creamer
- 1 pc fresh Horseradish (about .75 ounces)
- ½ lemon
- salt
- white peppers
- 2 Perch fillet (about 5-6 oz, with skin, or other white fish fillet)
- 1 Tbsp Pastry flour
- 1 Tbsp olive oil
Kitchen utensils
Preparation steps
Peel shallots and finely chop. Heat the butter in a pot over medium heat, add shallots and cook until softened.
Stir in white wine, bring to a boil and cook until almost completely evaporated.
Pour in the fish stock and let boil until reduced by about half. Add soy creamer and cook until thickened.
Peel horseradish and finely grate. Squeeze juice from lemon.
Return sauce to a boil, then remove from heat and stir in the horseradish. Season with salt, pepper and lemon juice. Keep warm.
Rinse the fish and pat dry. Cut slits in skin in regular intervals with a sharp knife.
Season fish with salt and pepper and coat with flour, tapping off excess. Heat the oil in a pan over high heat.
Place fish skin side down in the pan and cook over medium heat until crisp, 7-8 minutes.
Turn the fish and cook until opaque throughout, 1-2 minutes more. Serve immediately with the sauce.
