Perch Fillets with Mushroom Crust
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.
(Percentage of daily recommendation)
|Calorie||379 kcal||(18 %)|
|Protein||35 g||(36 %)|
|Fat||14 g||(12 %)|
|Carbohydrates||24 g||(16 %)|
|Sugar added||2.5 g||(10 %)|
|Roughage||2 g||(7 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||1.5 μg||(8 %)|
|Vitamin E||3.7 mg||(31 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.6 mg||(55 %)|
|Niacin||11.3 mg||(94 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||41 μg||(14 %)|
|Pantothenic acid||1.3 mg||(22 %)|
|Biotin||10.7 μg||(24 %)|
|Vitamin B₁₂||2.5 μg||(83 %)|
|Vitamin C||18 mg||(19 %)|
|Potassium||908 mg||(23 %)|
|Calcium||87 mg||(9 %)|
|Magnesium||67 mg||(22 %)|
|Iron||3.3 mg||(22 %)|
|Iodine||15 μg||(8 %)|
|Zinc||1.7 mg||(21 %)|
|Saturated fatty acids||5.6 g|
|Uric acid||189 mg|
- 4 ozs Wild rice
- 5 ozs mixed Mushrooms (such as chanterelles, oyster mushrooms)
- 2 shallots
- 2 Tbsps olive oil
- 1 bunch smooth parsley
- 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)
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.
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.
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.
Blanch tomatoes in boiling water, peel, cut in half, remove seeds and dice finely. Rinse thyme, shake dry and pluck leaves.
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.
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.
Add the fish stock and let boil over high heat until reduced to about 1/3, for another 10-12 minutes.
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.
Chop the toast coarsely and finely chop in a mini food processor. Mix with the cooled mushroom mixture.
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.
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.
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.