EatSmarter exclusive recipe

Fried Perch

with Creamy Horseradish Sauce
5
Average: 5 (1 vote)
(1 vote)
Fried Perch

Fried Perch - Crispy and juicy: fried perch right out of the pan

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Health Score:
7,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
393
calories
Calories

Healthy, because

Even smarter

Nutritional values

Delicate, tasty and at the same time extremely low-fat, this dish provides easily digestible protein and covers your daily requirement of vitamin B12, which promotes blood formation. The freshly grated horseradish also contains vitamins C, B1, B2, B6 and many minerals.

To make the skin really crispy, sear the fish filet.

1 serving contains
(Percentage of daily recommendation)
Calorie393 kcal(19 %)
Protein36 g(37 %)
Fat22 g(19 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.9 mg(74 %)
Vitamin B₆0.3 mg(21 %)
Folate19 μg(6 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.8 μg(8 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C15 mg(16 %)
Potassium603 mg(15 %)
Calcium74 mg(7 %)
Magnesium66 mg(22 %)
Iron1.6 mg(11 %)
Iodine8 μg(4 %)
Zinc1.7 mg(21 %)
Saturated fatty acids7 g
Uric acid201 mg
Cholesterol153 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 small shallots
1 ounce butter
½ cup white wine (or vegetable broth)
½ cup fish stock
½ cup Soy creamer
1 piece fresh Horseradish (about .75 ounces)
½ lemon
salt
white peppers
2 Perch fillet (about 5-6 oz, with skin, or other white fish fillet)
1 tablespoon Pastry flour
1 tablespoon olive oil
How healthy are the main ingredients?
Horseradisholive oilshallotlemonsalt
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Slotted spatula, 1 Citrus juicer

Preparation steps

1.
Fried Perch preparation step 1

Peel shallots and finely chop. Heat the butter in a pot over medium heat, add shallots and cook until softened. 

2.
Fried Perch preparation step 2

Stir in white wine, bring to a boil and cook until almost completely evaporated.

3.
Fried Perch preparation step 3

Pour in the fish stock and let boil until reduced by about half. Add soy creamer and cook until thickened.

4.
Fried Perch preparation step 4

Peel horseradish and finely grate. Squeeze juice from lemon.

5.
Fried Perch preparation step 5

Return sauce to a boil, then remove from heat and stir in the horseradish. Season with salt, pepper and lemon juice. Keep warm.

6.
Fried Perch preparation step 6

Rinse the fish and pat dry. Cut slits in skin in regular intervals with a sharp knife.

7.
Fried Perch preparation step 7

Season fish with salt and pepper and coat with flour, tapping off excess. Heat the oil in a pan over high heat.

8.
Fried Perch preparation step 8

Place fish skin side down in the pan and cook over medium heat until crisp, 7-8 minutes.

9.
Fried Perch preparation step 9

Turn the fish and cook until opaque throughout, 1-2 minutes more. Serve immediately with the sauce.