Pan-Fried Perch with Two Potato Purees
Nutritional values
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 38.9 μg | (65 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,296 mg | (32 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 134 mg | |||
| Complete sugar | 4 g |
Ingredients
Preparation steps
Peel the potatoes and cook in a pot of boiling salted water until tender, about 30 minutes. Then peel, squeeze through a ricer and mix with the hot milk and 2-3 tablespoons of butter until smooth. Remove and set aside half. Peel and finely chop the shallot. Rinse the parsley, shake dry and chop finely. Heat the remaining butter in a saucepan and cook the shallot until translucent. Add the reserved mashed potatoes and the parsley. Season both potato mixtures with salt and nutmeg.
Press the garlic through a garlic press. Rinse the fish, pat dry and season with salt and pepper. Heat the oil in a nonstick skillet, place the fish in the pan skin-side down along with the garlic and thyme and cook over low heat until golden brown, 3-4 minutes. Turn the fish over and cook until it can be pierced with a knife, 1-2 minutes longer.
Plate the fish along with both potato purees.
If desired, serve with beets.
