EatSmarter exclusive recipe

Carp Fillet with Caramelized Grapes

and Parsnip Puree
4
Average: 4 (1 vote)
(1 vote)
Carp Fillet with Caramelized Grapes

Carp Fillet with Caramelized Grapes - Fantastically easy: A classic, gourmet fish dish

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Health Score:
Health Score
9,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
429
calories
Calories

Healthy, because

Even smarter

Nutritional values

Carp is not as fat as is often assumed. And sauce and garnish, which otherwise often makes the fish a calorie sin, stays nice and slim here. The sauce tastes fruity thanks to the grapes and is almost fat-free; the mild puree becomes creamy even with low-fat milk.

The carp does not deserve its reputation as a calorie heavyweight: it is a little bit richer in content than its conspecifics from the sea. With not even 6 grams of fat per 100 grams, the freshwater fish, traditionally very popular at Christmas and New Year's Eve, does not really carry much weight.

1 serving contains
(Percentage of daily recommendation)
Calorie429 kcal(20 %)
Protein30 g(31 %)
Fat13 g(11 %)
Carbohydrates45 g(30 %)
Sugar added8 g(32 %)
Roughage4.5 g(15 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.7 μg(4 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.1 mg(76 %)
Vitamin B₆0.5 mg(36 %)
Folate93 μg(31 %)
Pantothenic acid1.3 mg(22 %)
Biotin17.5 μg(39 %)
Vitamin B₁₂2.1 μg(70 %)
Vitamin C25 mg(26 %)
Potassium1,263 mg(32 %)
Calcium191 mg(19 %)
Magnesium116 mg(39 %)
Iron2.4 mg(16 %)
Iodine12 μg(6 %)
Zinc2 mg(25 %)
Saturated fatty acids2.4 g
Uric acid299 mg
Cholesterol115 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2
Parsnips (about 100 grams each)
1
large Carrot (150 grams)
1
large Potato (200 grams)
4 ounces
small Shallots
7 ounces
small blue grapes (seedless)
7 ounces
small bright grapes (seedless)
1 pound
Carp fillet (pre-order from dealer with skin)
2
small Lemons
2 tablespoons
½ cup
3 tablespoons
liquid Honey
½ cup
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Bowl, 1 Sieve, 1 Paper towel, 1 Citrus juicer, 1 Tablespoon, 2 Skillets, 1 Wooden spoon, 1 Measuring cups, 1 Slotted spatula, 1 Pot, 1 Nutmeg grater, 1 Potato masher, 1 Teaspoon

Preparation steps

1.
Carp Fillet with Caramelized Grapes preparation step 1

Rinse parsnips, carrot and potato, peel and chop very small. Also peel and finely chop 1 shallot.

2.
Carp Fillet with Caramelized Grapes preparation step 2

Rinse grapes, pluck from the stems and place in a bowl. Pour over boiling water over, wait for 30 seconds and drain in a strainer.

3.
Carp Fillet with Caramelized Grapes preparation step 3

Rinse grapes with cold water and drain. Remove the skin with a small knife.

4.
Carp Fillet with Caramelized Grapes preparation step 4

Peel remaining shallots and cut in half. Rinse carp fillets, pat dry with paper towels and season with salt and pepper.

5.
Carp Fillet with Caramelized Grapes preparation step 5

Rinse lemons, wipe dry, cut in half and squeeze. Drizzle the flesh side of the carp fillets with lemon juice.

6.
Carp Fillet with Caramelized Grapes preparation step 6

Heat 1/2 tablespoon oil in a skillet. Cook halved shallots until soft over medium heat, 2-3 minutes.

7.
Carp Fillet with Caramelized Grapes preparation step 7

Stir in grape juice, lemon juice and honey. Cook in the open skillet over medium heat for 2 minutes. Add grapes and simmer until lightly browned, about 3 minutes (to caramelize), stirring often. Keep warm.

8.
Carp Fillet with Caramelized Grapes preparation step 8

Heat 1 tablespoon oil in a large skillet. Add carp fillets with the skin-side down and fry until crisp, about 4 minutes over high heat. Turn and cook the other sides over medium heat, 4-5 minutes longer. Keep warm.

9.
Carp Fillet with Caramelized Grapes preparation step 9

While the carp fillets cook, heat the remaining oil in a pot. Sauté diced shallots until translucent, then add the parsnips, carrot and potato and sauté 3-4 minutes while stirring.

10.
Carp Fillet with Caramelized Grapes preparation step 10

Pour in milk and cook for 5-6 minutes while stirring over medium heat. Season with salt, pepper and grated nutmeg.

11.
Carp Fillet with Caramelized Grapes preparation step 11

Mash vegetables with a potato masher (depending on the consistency, you may need to add some hot milk). Season carp fillets to taste, cut into thick strips, and serve on the caramelized grapes with the parsnip puree.