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EatSmarter exclusive recipe

Pan-Fried Perch and Tomatoes

with Mustard Sauce
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Pan-Fried Perch and Tomatoes

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

Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
236
calories
Calories
0
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Nutritional values

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
servings
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.

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