EatSmarter exclusive recipe

Perch Fillets with Mushroom Crust

in Tomato and White Wine Sauce
5
Average: 5 (2 votes)
(2 votes)
Perch Fillets with Mushroom Crust

Perch Fillets with Mushroom Crust - Decorative and delicious Christmas surprise with sophistication

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Health Score:
8,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
379
calories
Calories

Healthy, because

Even smarter

Nutritional values

The black wild rice grains, actually the seeds of a water grass species, look interesting, taste pleasantly nutty and contain slightly fewer calories than regular rice, but they contain more protein, iron, magnesium and zinc.

Those who value an extra portion of iodine (important for the thyroid gland) replace the pike-perch with a correspondingly fine sea fish fillet, such as monkfish or sea bass.

1 serving contains
(Percentage of daily recommendation)
Calorie379 kcal(18 %)
Protein35 g(36 %)
Fat14 g(12 %)
Carbohydrates24 g(16 %)
Sugar added2.5 g(10 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.5 μg(8 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin11.3 mg(94 %)
Vitamin B₆0.4 mg(29 %)
Folate41 μg(14 %)
Pantothenic acid1.3 mg(22 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C18 mg(19 %)
Potassium908 mg(23 %)
Calcium87 mg(9 %)
Magnesium67 mg(22 %)
Iron3.3 mg(22 %)
Iodine15 μg(8 %)
Zinc1.7 mg(21 %)
Saturated fatty acids5.6 g
Uric acid189 mg
Cholesterol128 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 ozs Wild rice
salt
5 ozs mixed Mushrooms (such as chanterelles, oyster mushrooms)
2 shallots
2 Tbsps olive oil
1 bunch smooth parsley
peppers
2 small tomatoes (each about 50 grams)
3 sprigs thyme
1 tsp Tomato paste
½ cup dry white wine (or 75 ml grape juice and 50 ml fish stock)
¾ cup fish stock
4 ozs Crème fraiche
½ lemon
1 slice Whole Wheat Toast
4 Perch fillet (each about 150 grams)
How healthy are the main ingredients?
Mushroomolive oilparsleyTomato pastethymesalt
Preparation

Kitchen utensils

1 Pot (with lid), 1 Cutting board, 1 Small knife, 1 Brush (or mushroom brush), 1 Tablespoon, 2 Non-stick pans, 1 Wooden spoon, 1 Large knife, 1 Whisk, 1 Citrus juicer, 1 Mini food processor, 1 the broadest possible Slotted spatula, 1 Sieve, 1 Paper towel

Preparation steps

1.
Perch Fillets with Mushroom Crust preparation step 1

Cook the wild rice according to package instructions in salted water for about 40 minutes. Meanwhile, trim mushrooms, clean with a brush and chop finely. Peel shallots and chop fine.

2.
Perch Fillets with Mushroom Crust preparation step 2

Heat ½ tablespoon oil in a pan and fry half of the shallots over medium heat until translucent. Add mushrooms and continue cooking until the liquid has evaporated.

3.
Perch Fillets with Mushroom Crust preparation step 3

Rinse parsley, shake dry, pluck off leaves and chop finely. Mix with mushrooms and season with salt and pepper. Remove from heat and let cool.

4.
Perch Fillets with Mushroom Crust preparation step 4

Blanch tomatoes in boiling water, peel, cut in half, remove seeds and dice finely. Rinse thyme, shake dry and pluck leaves.

5.
Perch Fillets with Mushroom Crust preparation step 5

Heat ½ tablespoon oil in another pan and sauté remaining shallots over medium heat until translucent. Add diced tomatoes, tomato paste and thyme and sauté for about 2 minutes.

6.
Perch Fillets with Mushroom Crust preparation step 6

Add the white wine (or grape juice with fish stock) and let it boil over medium to high heat until reduced to about half, 10-12 minutes.

7.
Perch Fillets with Mushroom Crust preparation step 7

Add the fish stock and let boil over high heat until reduced to about 1/3, for another 10-12 minutes.

8.
Perch Fillets with Mushroom Crust preparation step 8

Stir in crème fraîche and let the sauce simmer on low heat until creamy, about 10 minutes. Squeeze half a lemon. Season the sauce with salt, pepper and a little lemon juice and keep warm.

9.
Perch Fillets with Mushroom Crust preparation step 9

Chop the toast coarsely and finely chop in a mini food processor. Mix with the cooled mushroom mixture.

10.
Perch Fillets with Mushroom Crust preparation step 10

Rinse perch fillets, pat dry and sprinkle with the remaining lemon juice. Put the mushroom mixture on one side of the fillets and press gently.

11.
Perch Fillets with Mushroom Crust preparation step 11

Heat the remaining oil in a large pan and fry the fish fillets on each side for about 5 minutes over medium heat. Turn with the broadest possible spatula without openings to ensure that the mushroom mixture does not drop off.

12.
Perch Fillets with Mushroom Crust preparation step 12

Drain wild rice and serve with perch fillets and sauce on warmed plates. If anything is left of the mushroom mixture, save for another use.