Carp Fillet with Caramelized Grapes
Carp Fillet with Caramelized Grapes - Fantastically easy: A classic, gourmet fish dish
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.
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 8 g | (32 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 17.5 μg | (39 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 1,263 mg | (32 %) | ||
| Calcium | 191 mg | (19 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 299 mg | |||
| Cholesterol | 115 mg |
Ingredients
- Ingredients
- 2 Parsnips (about 100 grams each)
- 1 large carrot (150 grams)
- 1 large potato (200 grams)
- 4 ozs small shallots
- 7 ozs small blue Grape (seedless)
- 7 ozs small bright Grape (seedless)
- 1 lb Carp (pre-order from dealer with skin)
- salt
- peppers
- 2 small lemons
- 2 Tbsps Canola oil
- ½ cup bright Grape juice
- 3 Tbsps liquid honey
- ½ cup
- Nutmeg
Kitchen utensils
Preparation steps
Rinse parsnips, carrot and potato, peel and chop very small. Also peel and finely chop 1 shallot.
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.
Rinse grapes with cold water and drain. Remove the skin with a small knife.
Peel remaining shallots and cut in half. Rinse carp fillets, pat dry with paper towels and season with salt and pepper.
Rinse lemons, wipe dry, cut in half and squeeze. Drizzle the flesh side of the carp fillets with lemon juice.
Heat 1/2 tablespoon oil in a skillet. Cook halved shallots until soft over medium heat, 2-3 minutes.
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.
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.
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.
Pour in milk and cook for 5-6 minutes while stirring over medium heat. Season with salt, pepper and grated nutmeg.
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.
