Perch Fillet with Sauerkraut, Bell Peppers and Pearl Barley

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Perch Fillet with Sauerkraut, Bell Peppers and Pearl Barley
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Health Score:
79 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
350
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie350 cal.(17 %)
Protein34 g(35 %)
Fat15 g(13 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.3 μg(2 %)
Vitamin E10.1 mg(84 %)
Vitamin K48.8 μg(81 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin10.4 mg(87 %)
Vitamin B₆0.9 mg(64 %)
Folate96 μg(32 %)
Pantothenic acid0.8 mg(13 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C97 mg(102 %)
Potassium1,228 mg(31 %)
Calcium191 mg(19 %)
Magnesium117 mg(39 %)
Iron2.8 mg(19 %)
Iodine11 μg(6 %)
Zinc1.9 mg(24 %)
Saturated fatty acids3.5 g
Uric acid214 mg
Cholesterol113 mg
Complete sugar5 g

Ingredients

for
4
For the barley
50 grams Pearl barley
salt
1 onion
1 Tbsp butter
600 grams Sauerkraut (canned)
80 milliliters dry white wine
350 milliliters Broth (meat or vegetable broth)
1 red Bell pepper
3 scallions
3 peppercorns
3 Juniper berries
1 bay leaf
1 Tbsp apple sauce
For the fish
600 grams Perch fillet (ready to cook, with skin)
lemon juice
salt
freshly ground peppers
vegetable oil
sweet ground paprika
cayenne pepper
How healthy are the main ingredients?
SauerkrautsaltonionJuniper berriescayenne pepper

Preparation steps

1.

For the barley: Cook barley in plenty of salted boiling water for about 45 minutes.

2.

Meanwhile peel onion, dice into small pieces and sweat in a pan with hot, melted butter. Add and mix in drained sauerkraut. Deglaze with wine and let simmer until liquid is almost completely evaporated. Pour in broth and simmer gently over low heat about 45 minutes. Pour in broth as required.

3.

Meanwhile, preheat oven to 250°C (approximately 475°F).

4.

Rinse bell peppers, cut in half, remove seeds and ribs and place with skin side up on a baking sheet lined with baking paper. Bake halves until skin turns black and begins to bubble. Remove from oven, cover with a damp kitchen towel and let stand briefly. Then remove skin and chop into large pieces.

5.

Rinse, trim and cut scallions into long pieces.

6.

Place peppercorns, juniper berries and bay leaf in a spice bag or disposable tea bag and tie with kitchen twine. After about 30 minutes of cooking, add spice bag and apple sauce to sauerkraut and let braise.

7.

For the fish: Rinse fish, pat dry, divide into 4 equal pieces, sprinkle with lemon juice, salt and pepper and fry until crisp in a hot frying pan with oil on skin side. Turn fish over, add scallion, reduce heat and let pieces turn glassy.

8.

Drain barley and mix with butter and pepper and herbs. Season with salt, pepper and cayenne pepper to taste and leave for another 10 minutes. Serve on warmed plates, place fish on top and serve garnished with scallions.