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Ingredients

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Fried Perch

Fried Perch

with Creamy Horseradish Sauce
20 min., ready in 40 min.
Time:
393
calories
Calories:
Health Score:
68 / 100
Ingredientsfor  
Ingredients
2 small shallots
1 oz butter
½ cup white wine (or vegetable broth)
½ cup fish stock
½ cup Soy creamer
1 pc fresh Horseradish (about .75 ounces)
½ lemon
salt
white peppers
2 Perch fillet (about 5-6 oz, with skin, or other white fish fillet)
1 Tbsp Pastry flour
1 Tbsp olive oil
How healthy are the main ingredients?
Horseradisholive oilshallotlemonsalt
Preparation
1.
Fried Perch preparation step 1

Peel shallots and finely chop. Heat the butter in a pot over medium heat, add shallots and cook until softened. 

2.
Fried Perch preparation step 2

Stir in white wine, bring to a boil and cook until almost completely evaporated.

3.
Fried Perch preparation step 3

Pour in the fish stock and let boil until reduced by about half. Add soy creamer and cook until thickened.

4.
Fried Perch preparation step 4

Peel horseradish and finely grate. Squeeze juice from lemon.

5.
Fried Perch preparation step 5

Return sauce to a boil, then remove from heat and stir in the horseradish. Season with salt, pepper and lemon juice. Keep warm.

6.
Fried Perch preparation step 6

Rinse the fish and pat dry. Cut slits in skin in regular intervals with a sharp knife.

7.
Fried Perch preparation step 7

Season fish with salt and pepper and coat with flour, tapping off excess. Heat the oil in a pan over high heat.

8.
Fried Perch preparation step 8

Place fish skin side down in the pan and cook over medium heat until crisp, 7-8 minutes.

9.
Fried Perch preparation step 9

Turn the fish and cook until opaque throughout, 1-2 minutes more. Serve immediately with the sauce.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie393 cal.(19 %)
Protein36 g(37 %)
Fat22 g(19 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Healthy, because

Healthy, because

Delicate, tasty and at the same time extremely low-fat, this dish provides easily digestible protein and covers your daily requirement of vitamin B12, which promotes blood formation. The freshly grated horseradish also contains vitamins C, B1, B2, B6 and many minerals.

Even smarter

Even smarter

To make the skin really crispy, sear the fish filet.

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