Perch Fillet with Spicy Peanut Sauce and Tomato-corn Confit
Nutritional values
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 14 mg | (117 %) | ||
| Vitamin K | 27.3 μg | (46 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,280 mg | (32 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 241 mg | |||
| Cholesterol | 120 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 portions Perch fillet each about 150 grams (approximately 5 ounces each)
- Juice (of ½ lemon)
- 1 shallot
- 1 chili pepper
- 5 Tbsps vegetable oil
- 200 milliliters fish stock
- 2 Tbsps Peanut butter
- lemon juice
- 1 pinch sugar
- salt
- freshly ground pepper
- For the tomato-corn confit
- 750 grams Tomatoes
- 1 sm can Corn kernel
- 1 Tbsp vegetable oil
- salt
- 1 pinch cayenne pepper
- 1 tsp chopped parsley
Preparation steps
For the tomato-corn confit, blanch tomatoes for 1 minute in boiling water, rinse under cold water and peel. Quarter the tomatoes, seed and dice the tomato pulp finely. Drain corn.
Rinse fish fillets, pat dry and sprinkle with lemon juice.
Peel shallots and chop finely. Halve the chile pepper, remove the ribs and seeds, rinse and finely chop. Heat 1 tablespoon of the oil in a pan and saute the onion and chile pepper. Pour in the fish stock and stir in the peanut butter. Simmer until the sauce thickens.
For the confit, heat the oil and sauté the tomatoes. Stir in corn and cook until heated through. Season with salt and cayenne pepper. Stir in parsley. Keep warm.
Pat fillets dry and season with salt and pepper. Heat the remaining oil and cook fish fillets about 3 minutes on each side. Stir lemon juice, sugar and salt to taste into the sauce. Strain the sauce and mix with an immersion blender. Serve the fish with the sauce and the tomato-corn confit.
