Fillet of Perch on Carrot Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 458 cal. | (22 %) | ||
| Protein | 21.64 g | (22 %) | ||
| Fat | 15.74 g | (14 %) | ||
| Carbohydrates | 58.77 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.38 g | (15 %) |
| Vitamin A | 405.9 mg | (50,738 %) | ||
| Vitamin D | 0.03 μg | (0 %) | ||
| Vitamin E | 0.2 mg | (2 %) | ||
| Vitamin B₁ | 0.07 mg | (7 %) | ||
| Vitamin B₂ | 0.09 mg | (8 %) | ||
| Niacin | 3.92 mg | (33 %) | ||
| Vitamin B₆ | 0.12 mg | (9 %) | ||
| Folate | 31.46 μg | (10 %) | ||
| Pantothenic acid | 0.55 mg | (9 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 2.94 mg | (3 %) | ||
| Potassium | 232.78 mg | (6 %) | ||
| Calcium | 137.57 mg | (14 %) | ||
| Magnesium | 26.66 mg | (9 %) | ||
| Iron | 1.37 mg | (9 %) | ||
| Zinc | 1.06 mg | (13 %) | ||
| Saturated fatty acids | 5.73 g | |||
| Cholesterol | 72.69 mg |
Ingredients
- Ingredients
- 1 shallot
- 1 garlic clove
- 60 grams Red Lentils
- 1 carrot
- 2 Tbsps butter
- 250 grams Arborio rice
- 800 milliliters Vegetable broth
- 4 Perch fillet (each about 160 grams)
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- 3 Tbsps freshly grated Parmesan
- Sprout for garnish (z. B. Alfalfa)
Preparation steps
Peel the shallot and garlic and finely chop. Rinse the lentils in a colander and drain well. Peel the carrot and cut into sticks. Bring broth to a boil in a small pot, then reduce heat and keep warm. Heat 1 tablespoon butter in a pot over medium heat and sauté the shallot and garlic until translucent. Add the rice and the lentils and saute briefly. Add the carrots. Ladle in about 150 ml (approximately 3/4 cup) of hot broth and cook, stirring frequently, until almost all liquid is absorbed. Continue to add broth in this manner and cook until rice and lentils are al dente, about 20 minutes, stirring frequently.
Rinse the fish, pat dry and score the skin in a diamond-shaped pattern. Season with salt and pepper. Heat the oil in a pan and saute skin side down for 4-5 minutes until golden brown. Remove from the heat and finish cooking for 2-3 minutes.
Stir the remaining butter and Parmesan into the risotto. Season with salt and pepper and arrange on plates. Place the fish and serve garnished with sprouts.
