High-Protein

Ocean Perch with Mashed Potatoes

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Ocean Perch with Mashed Potatoes
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
823
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie823 cal.(39 %)
Protein37 g(38 %)
Fat56 g(48 %)
Carbohydrates44 g(29 %)
Sugar added0 g(0 %)
Roughage3.9 g(13 %)
Vitamin A0.5 mg(63 %)
Vitamin D1.1 μg(6 %)
Vitamin E4.1 mg(34 %)
Vitamin K18.1 μg(30 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin13.7 mg(114 %)
Vitamin B₆0.9 mg(64 %)
Folate78 μg(26 %)
Pantothenic acid1.7 mg(28 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂2.6 μg(87 %)
Vitamin C61 mg(64 %)
Potassium1,776 mg(44 %)
Calcium183 mg(18 %)
Magnesium146 mg(49 %)
Iron3.4 mg(23 %)
Iodine23 μg(12 %)
Zinc2.3 mg(29 %)
Saturated fatty acids35.5 g
Uric acid212 mg
Cholesterol249 mg
Complete sugar6 g

Ingredients

for
4
For the perch
4 Perch fillet (thick pieces, with skin, about 6-7 ounces)
6 ozs butter
1 generous pinch ground saffron
salt
freshly ground peppers
3 Tomatoes
For the mashed potatoes
36 ozs potatoes
8 ozs milk (or cream)
3 ozs butter
salt
freshly ground peppers
Nutmeg
How healthy are the main ingredients?
potatosaltTomatoNutmeg

Preparation steps

1.

Peel and rinse the potatoes. Cut into small pieces. Bring a pot of salted water to a boil and cook the potatoes for about 20 minutes. Drain. Press potatoes through a ricer, or mash.

2.

Heat milk (or cream) with approximately 3 ounces of butter and whisk into potatoes until mixture is a smooth puree. Season with salt, pepper, and nutmeg. Keep warm.

3.

Blanch the tomatoes in boiling water for a few seconds. Peel, quarter, remove seeds, and chop.

4.

Season perch fillets with salt and pepper. Heat butter in a pan over low to medium heat. Add the saffron, then the fish fillets and chopped tomatoes. Cover and simmer about 5–6 minutes.

5.

To serve, spread the saffron butter sauce and tomatoes on a plate. Put mashed potatoes on top of the sauce, and top with the fish.