Pan-Fried Perch and Tomatoes
Pan-Fried Perch and Tomatoes - Perch, perfectly paired with mustard and dill
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.
(Percentage of daily recommendation)
| Calorie | 236 cal. | (11 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 912 mg | (23 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 122 mg |
Ingredients
- Ingredients
- 2 shallots
- 11 ozs Cherry tomatoes
- 1 ½ lbs Perch fillet
- salt
- 3 Tbsps Pastry flour
- 2 Tbsps olive oil
- ½ cup white wine (or vegetable broth)
- ¾ cup Soy creamer
- 3 Tbsps grainy Mustard
- peppers
- 2 sprigs Dill
Kitchen utensils
Preparation steps
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.
Lightly salt fish pieces and coat with flour. Shake off excess flour.
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.
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.
