Pike Perch with Herb Crust on Sweet Potato Puree
Pike perch with herb crust on sweet potato puree - Tender fish, aromatic crust and sweet puree make a great flavor combination!
Healthy, because
Even smarter
Nutritional values
The low-fat pike perch, also known as walleye, is particularly rich in zinc and iron plus vitamins from the B group and scores high in protein. Parsley provides plenty of vital substances. It contains vitamin A, beta-carotene, vitamins C, and E as well as iron and calcium.
If you like, you can also prepare the dish with other types of fish. Instead of sweet potatoes, you can also prepare the puree with regular potatoes, which brings variety.
(Percentage of daily recommendation)
| Calorie | 496 cal. | (24 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 12.2 mg | (102 %) | ||
| Vitamin K | 38.1 μg | (64 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 18.8 μg | (42 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,373 mg | (34 %) | ||
| Calcium | 181 mg | (18 %) | ||
| Magnesium | 135 mg | (45 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 192 mg | |||
| Cholesterol | 214 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 ½ ozs parsley (1 bunch)
- 5 ozs whole grain breadcrumbs
- 1 ½ ozs medium hot Mustard (2 TBSP.)
- 2 egg yolks
- 28 ozs Sweet potato (2 sweet potatoes)
- salt
- 18 ozs Perch fillet (without skin; 4 pike-perch fillets)
- peppers
- 1 oz Whole wheat flour (1 TBSP.)
- 3 Tbsps olive oil
- 3 ½ Tbsps milk (low fat)
- ½ tsp Cumin
- 1 organic lemon
Preparation steps
Wash parsley, shake dry, chop and mix with breadcrumbs. Mix mustard with egg yolks. Peel sweet potatoes, cut into cubes and cook in boiling salted water for about 15-20 minutes.
Meanwhile, wash pike-perch fillets, dab dry and season with salt and pepper. Turn fillets in flour, coat with mustard mixture and turn in breadcrumb mixture.
Heat oil in a coated frying pan. Fry pike-perch fillets over medium heat on both sides for about 4-6 minutes each until golden brown.
Heat milk in a small saucepan. Drain sweet potatoes, mash with a masher and mix with milk. Season with salt, pepper and cumin.
Rinse lemon in hot water and quarter. Arrange sweet potato puree as a bed on plates and place the pike-perch fillets on the puree. Serve with the lemon quarters.
