Perch Fillets with Peppers and Puff Pastry Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 416 cal. | (20 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 36.2 μg | (60 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 294 mg | (309 %) | ||
| Potassium | 1,061 mg | (27 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 10.8 g | |||
| Uric acid | 196 mg | |||
| Cholesterol | 221 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the puff pastry fish
- 150 grams Puff pastry dough (fresh or frozen)
- 1 egg yolk
- For fish
- 4 Perch fillet (skinless, each about 120 grams)
- 10 grams melted butter
- salt
- white, freshly ground peppers
- 3 Red Bell pepper
- 2 yellow Bell pepper
- 2 Tbsps olive oil
- fresh Basil (for garnishing)
Preparation steps
For the puff pastry fish: roll out puff pastry until 2-3 mm (approximately 1/6 inch) thick and cut out fish-shaped pieces. Arrange on a lined with parchment paper baking sheet. Whisk egg yolks with 2 tablespoons of water and brush fishes with the mixture. Bake in preheated oven at 200°C (approximately 400°F) for about 15 minutes or until golden brown. Turn down oven temperature to 180°C (approximately 350°F).
For the fish: rinse and pat dry fish fillets. Arrange in a baking pan and brush with butter, season with salt and pepper. Rinse and halve bell peppers, remove seeds and ribs and chop. Heat olive oil in a frying pan and saute diced peppers for about 10 minutes, stirring occasionally. Season with salt and pepper.
Bake fish in the oven for about 10-12 minutes. Arrange peppers on plates and top with fish. Garnish with basil and serve with puff pastry fishes.
