Fried Perch with Fruit-Studded Rice
(Percentage of daily recommendation)
| Calorie | 501 cal. | (24 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 13.1 μg | (22 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 23 μg | (8 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 1,083 mg | (27 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 240 mg | |||
| Cholesterol | 116 mg | |||
| Complete sugar | 15 g |
Ingredients
- 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 Tbsps vegetable oil
- 3 Cardamom
- 2 Star anise
- 1 tsp Turmeric
Preparation steps
Cook the rice according to package directions.
Place the dried fruit in a bowl with lukewarm water to cover and soak until softened.
Rinse the fish, pat dry, cut into 4 equal pieces, season with salt, pepper and 1 dash lemon juice.
Drain the dried fruit and cut into small cubes.
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.
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.
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.