Fried Perch with Braised Cucumbers

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Fried Perch with Braised Cucumbers
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Health Score:
63 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
373
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie373 cal.(18 %)
Protein43 g(44 %)
Fat17 g(15 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.7 μg(4 %)
Vitamin E6.7 mg(56 %)
Vitamin K42.3 μg(71 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin13 mg(108 %)
Vitamin B₆0.6 mg(43 %)
Folate61 μg(20 %)
Pantothenic acid1 mg(17 %)
Biotin7.6 μg(17 %)
Vitamin B₁₂3.4 μg(113 %)
Vitamin C24 mg(25 %)
Potassium1,291 mg(32 %)
Calcium173 mg(17 %)
Magnesium131 mg(44 %)
Iron2.2 mg(15 %)
Iodine19 μg(10 %)
Zinc1.7 mg(21 %)
Saturated fatty acids7.5 g
Uric acid258 mg
Cholesterol178 mg
Complete sugar5 g

Ingredients

for
4
For the braised
2 Cucumber (200 g or about 7 oz) each
2 Tbsps butter
50 milliliters dry white wine
150 milliliters fish stock
50 milliliters Whipped cream
salt
white peppers
For the Fish
800 grams skin-on Perch fillet
Pastry flour (to coat)
2 Tbsps vegetable oil
salt
fresh cracked peppers
Red pepper flakes
coarse Sea salt
fresh Dill (for garnish)
How healthy are the main ingredients?
Whipped creamCucumbersaltDill

Preparation steps

1.

Rinse and peel cucumbers and cut into 1 cm (approximately 1/4 inch) thick slices. Heat the butter in a pan, add the cucumber, cook briefly, then deglaze with the white wine. Pour in fish stock, season with salt and pepper and simmer for about 4 minutes. Remove the cucumber and keep warm. Reserve the liquid for the sauce.

2.

Rinse the perch fillets and pat dry. Remove any bones. Cut the fillets into quarters and dust the skin side with flour. Heat oil in a pan and fry the fillets, skin side down for about 4 minutes until crisp. Remove the pan from the heat, flip fillets and let sit 5 minutes. Season with pepper.

3.

For the sauce, bring the fish stock to a boil again, add the cream, season with salt and pepper and froth with a hand blender. On a warm plate, serve cucumbers topped with the fish.  Finish with sauce, sprinkle with chilli flakes and sea salt. Serve garnished with fresh dill.