Perch Fillets with Potato and Beet Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 353 cal. | (17 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 14.2 μg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 2.9 μg | (6 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 853 mg | (21 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 9 g |
Ingredients
- For the perch and salad
- 1 large, waxy potato
- salt
- 1 Beet (cooked, vacuum-packed)
- 400 grams Perch fillet (ready to cook, with skin)
- 1 Tbsp lemon juice
- freshly ground peppers
- Pastry flour
- 2 Tbsps vegetable oil
- 1 garlic clove
- 1 Tbsp butter
- For the vinaigrette
- 100 grams cooked Chestnuts (vacuum-packed)
- 1 Tbsp scallions
- 2 Tbsps olive oil
- 2 Tbsps Walnut oil
- 2 Tbsps white balsamic vinegar
- 1 tsp Maple syrup
- Also
- Chives (for garnish)
Preparation steps
For the perch and salad, peel the potato, rinse, shave into thin slices and blanch for about 2 minutes in boiling salted water. Remove from boiling water, shock in cold water and drain. Shave beet into thin slices. Cut beet and the potato slices into small squares (1.5-2 cm/approximately 1/2-3/4 inch). Arrange squares on plates in a mosaic pattern.
Rinse the fish, pat dry, cut into 4 equal pieces, sprinkle with lemon juice, season with salt and pepper and fry with oil in a hot pan on the skin side until golden brown. Turn over, reduce the heat and cook until the fish is opaque. Peel the garlic, chop finely and add to the butter in the pan. Turn the pieces of fish in the garlic butter to coat.
For the vinaigrette, chop chestnuts and mix with the chives, olive oil, walnut oil, vinegar and maple syrup. Season with salt and pepper. Drizzle vegetable mosaic with the vinaigrette, place the fish on top and serve garnished with chives.
