Fried Perch Fillet with Mushrooms and Bok Choy
Fried Perch Fillet with Mushrooms and Bok Choy - Delicate fish with Asian side dishes - delicious!
Nutritional values
(Percentage of daily recommendation)
| Calorie | 415 cal. | (20 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 968.2 μg | (1,614 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 153 μg | (51 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,334 mg | (33 %) | ||
| Calcium | 207 mg | (21 %) | ||
| Magnesium | 165 mg | (55 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 340 mg | |||
| Cholesterol | 175 mg | |||
| Complete sugar | 20 g |
Ingredients
- 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
Preparation steps
Rinse the perch fillets under cold water, pat dry and sprinkle with flour.
Peel the onions and cut in half. Rinse and trim the bok choy. Soak the mushrooms in warm water.
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.
Meanwhile blanch the bok choy in boiling salted water 5 minutes.
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.
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.
Serve the vegetables with the fish and garnish with onions.
