Fried Perch with Fruit-Studded Rice

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Average: 5 (1 vote)
(1 vote)
Fried Perch with Fruit-Studded Rice

Fried Perch with Fruit-Studded Rice - Fine fish with oriental seasoned rice

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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
501
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie501 kcal(24 %)
Protein34 g(35 %)
Fat11 g(9 %)
Carbohydrates60 g(40 %)
Sugar added0 g(0 %)
Roughage6.3 g(21 %)
Vitamin A0.8 mg(100 %)
Vitamin D1.1 μg(6 %)
Vitamin E6.4 mg(53 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin10.9 mg(91 %)
Vitamin B₆0.5 mg(36 %)
Folate23 μg(8 %)
Pantothenic acid0.8 mg(13 %)
Biotin6.3 μg(14 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C4 mg(4 %)
Potassium1,083 mg(27 %)
Calcium125 mg(13 %)
Magnesium112 mg(37 %)
Iron3 mg(20 %)
Iodine11 μg(6 %)
Zinc1.9 mg(24 %)
Saturated fatty acids3.3 g
Uric acid240 mg
Cholesterol116 mg

Ingredients

for
4
Ingredients
200 grams (approximately 7 ounces) Long grain rice
salt
50 grams (approximately 1/4 cup) dried Apricot
50 grams (approximately 1/4 cup) raisins
50 grams (approximately 1/4 cup) Dried plum
600 grams (approximately 21 1/2 ounces) Ready to cook, with skin Perch fillet
peppers
1 splash lemon juice
100 milliliters (approximately 3 1/2 ounces) fish stock
100 milliliters (approximately 3 1/2 ounces) white wine
50 milliliters (approximately 1 3/4 ounces) Whipped cream
2 tablespoons vegetable oil
3 Cardamom
2 Star anise
1 teaspoon Turmeric
How healthy are the main ingredients?
Long grain riceApricotraisinsWhipped creamsaltTurmeric

Preparation steps

1.

Cook the rice according to package directions.

2.

Place the dried fruit in a bowl with lukewarm water to cover and soak until softened.

3.

Rinse the fish, pat dry, cut into 4 equal pieces, season with salt, pepper and 1 dash lemon juice.

4.

Drain the dried fruit and cut into small cubes.

5.

In a saucepan, bring the fish stock, wine and cream to a boil, season with salt and pepper and cook until slightly reduced. Keep sauce warm.

6.

Heat oil in a pan, add cardamom and star anise and sauté briefly. Place the fish in the pan and saute until golden brown on both sides and just cooked through, 2-4 minutes.

7.

Add the dried fruit and turmeric to the rice and arrange on plates. Foam the sauce with a hand blender. Place the fish pieces on the rice, sprinkle with some sauce and serve decorated with star anise and cardamom.