EatSmarter exclusive recipe

Pan-Fried Perch and Tomatoes

with Mustard Sauce
4.142855
Average: 4.1 (14 votes)
(14 votes)
Pan-Fried Perch and Tomatoes

Pan-Fried Perch and Tomatoes - Perch, perfectly paired with mustard and dill

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
236
calories
Calories

Healthy, because

Even smarter

Nutritional values

The fish dish is rich in protein and is ideal for all those who have stomach issues from a sensitive intestine, rheumatism, or stress, while the dill reduces stomach aches and flatulence through its essential oils.

Enjoy with whole wheat rice or bulgur. These side dishes provide fiber that would otherwise be a little short in the dish. You can also prepare the zander tomato pan with any other light fish, like coalfish, whitefish, or loach. For a bit more bite, you can sprinkle chopped nuts over the finished zander recipe.

1 serving contains
(Percentage of daily recommendation)
Calorie236 kcal(11 %)
Protein37 g(38 %)
Fat15 g(13 %)
Carbohydrates8 g(5 %)
Sugar added1 g(4 %)
Roughage1.5 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.3 μg(2 %)
Vitamin E4 mg(33 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.5 mg(36 %)
Folate38 μg(13 %)
Pantothenic acid0.6 mg(10 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C15 mg(16 %)
Potassium912 mg(23 %)
Calcium94 mg(9 %)
Magnesium101 mg(34 %)
Iron2.4 mg(16 %)
Iodine11 μg(6 %)
Zinc1.7 mg(21 %)
Saturated fatty acids2.1 g
Uric acid210 mg
Cholesterol122 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2
11 ounces
1 ½ pounds
3 tablespoons
2 tablespoons
½ cup
White wine (or vegetable broth)
¾ cup
3 tablespoons
grainy Mustard
2 sprigs
Preparation

Kitchen utensils

1 (non-stick) Skillet, 2 Plates, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon

Preparation steps

1.
Pan-Fried Perch and Tomatoes preparation step 1

Peel shallots and cut into very small pieces. Rinse cherry tomatoes and drain. Cut perch fillet into 2 x 2 cm (approximately 3/4 x 3/4 inch) pieces.

2.
Pan-Fried Perch and Tomatoes preparation step 2

Lightly salt fish pieces and coat with flour. Shake off excess flour.

3.
Pan-Fried Perch and Tomatoes preparation step 3

Heat the oil in a non-stick skillet. Fry fish on each side briefly. Remove and place on a plate. Add shallots and tomatoes to the skillet and sauté briefly. Stir in white wine and soy creamer and cook for 2 minutes.

4.
Pan-Fried Perch and Tomatoes preparation step 4

Stir in mustard. Add fish back to skillet and cook for 45 seconds. Season with salt and pepper. Rinse the dill, shake dry, pluck fronds and sprinkle over the fish.