Low-Cal Dinner

Bok Choy-Wrapped Perch

5
Average: 5 (1 vote)
(1 vote)
Bok Choy-Wrapped Perch
share Share
print
bookmark_border Copy URL
Health Score:
7,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
577
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie577 kcal(27 %)
Protein61 g(62 %)
Fat28 g(24 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage13.8 g(46 %)
Vitamin A0.8 mg(100 %)
Vitamin D4.9 μg(25 %)
Vitamin E7.4 mg(62 %)
Vitamin K645.3 μg(1,076 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂1.1 mg(100 %)
Niacin27.6 mg(230 %)
Vitamin B₆1.9 mg(136 %)
Folate621 μg(207 %)
Pantothenic acid2.4 mg(40 %)
Biotin15.8 μg(35 %)
Vitamin B₁₂6.5 μg(217 %)
Vitamin C212 mg(223 %)
Potassium2,262 mg(57 %)
Calcium447 mg(45 %)
Magnesium196 mg(65 %)
Iron7.2 mg(48 %)
Iodine21 μg(11 %)
Zinc4.5 mg(56 %)
Saturated fatty acids10.6 g
Uric acid336 mg
Cholesterol346 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
8 leaves Bok Choy
salt
14 ozs skinless Salmon
2 egg yolks
freshly ground peppers
1 Tbsp lemon juice
1 Tbsp dry Vermouth
2 egg whites
4 Perch fillet (each about 4 ounces)
2 shallots
2 Tbsps butter
4 ozs dry white wine
4 Tbsps Sour cream
How healthy are the main ingredients?
SalmonSour creamBok Choysaltshallot

Preparation steps

1.

Blanch the bok choy in boiling salted water for 1 minute, lift out rinse under cold water and drain.

2.

Cut the salmon into pieces with in an electric knife and puree quickly with egg yolks, lemon juice and vermouth. Season with salt and pepper. Beat the egg whites until stiff and fold into the mixture.

3.

Lay 2 bok choy leaves next to each other, overlapping slightly. Place the perch fillets in the center of bok choy, spread with the salmon mousse and wrap up in the leaves.

4.

Peel the shallots and cut into small cubes.

5.

Saute shallots in butter until soft, deglaze with wine, spoon into an ovenproof dish and top with the fish packages. Cover and cook in an oven preheated to 220°C / 425°F and cook 15-20 minutes.

6.

Remove the fish packets, keep warm, pour the pan juices into a saucepan, stir in sour cream and reduce a little over high heat. Season to taste.

7.

Slice the fish packets and serve with the sauce.