Fried Perch Fillet with Mushrooms and Bok Choy

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Fried Perch Fillet with Mushrooms and Bok Choy

Fried Perch Fillet with Mushrooms and Bok Choy - Delicate fish with Asian side dishes - delicious!

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Health Score:
8,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
415
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie415 kcal(20 %)
Protein52 g(53 %)
Fat16 g(14 %)
Carbohydrates17 g(11 %)
Sugar added3 g(12 %)
Roughage4.5 g(15 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.6 μg(8 %)
Vitamin E8.4 mg(70 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.8 mg(73 %)
Niacin16.8 mg(140 %)
Vitamin B₆0.9 mg(64 %)
Folate153 μg(51 %)
Pantothenic acid1.9 mg(32 %)
Biotin15.7 μg(35 %)
Vitamin B₁₂4 μg(133 %)
Vitamin C44 mg(46 %)
Potassium1,334 mg(33 %)
Calcium207 mg(21 %)
Magnesium165 mg(55 %)
Iron2.9 mg(19 %)
Iodine18 μg(9 %)
Zinc2.8 mg(35 %)
Saturated fatty acids2.5 g
Uric acid340 mg
Cholesterol175 mg

Ingredients

for
4
Ingredients
4 Perch fillet (each about 250 grams)
1 Tbsp Pastry flour (20 grams)
4 small onions
12 small Bok Choy (each about 50 grams)
40 grams dried Asian Mushrooms
2 Tbsps sunflower oil
salt
peppers
1 tsp sugar (10 grams)
200 milliliters Soy creamer
How healthy are the main ingredients?
MushroomsugaronionBok Choysalt

Preparation steps

1.

Rinse the perch fillets under cold water, pat dry and sprinkle with flour.

2.

Peel the onions and cut in half. Rinse and trim the bok choy. Soak the mushrooms in warm water.

3.

Heat 1 tablespoon oil in a ovenproof pan. Saute the fish. Season with salt and pepper and bake in an oven preheated to 100°C (approximately 225°F) (fan 80°C (approximately 175°F); gas: smallest stage) about 10 minutes.

4.

Meanwhile blanch the bok choy in boiling salted water 5 minutes.

5.

Heat the remaining oil in a frying pan, add the onions, sprinkle with sugar and let the onions caramelize over medium heat 4-5 minutes.

6.

Heat soy cream in a pan and season with salt and pepper. Process in a blender until frothy. Drain the mushrooms, add with the cream to a pot and boil. Add the bok choy.

7.

Serve the vegetables with the fish and garnish with onions.