Perch Fillets with Potato Or Beetroot Slices
Nutritional values
(Percentage of daily recommendation)
| Calorie | 337 cal. | (16 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 19.4 μg | (32 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.5 mg | (113 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,560 mg | (39 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 162 mg | (54 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 253 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 Perch fillet (each 200 grams)
- salt
- freshly ground peppers
- 2 lemons (juice)
- 3 Boiled potatoes (previously cooked)
- 2 Beets (cooked)
- 2 carrots
- 2 scallions
- 100 grams Spelt (cooked)
- 1 onion
- 100 milliliters fish stock
Preparation steps
Season the fish fillets with salt and pepper and sprinkle with lemon juice. Peel the potatoes and slice thin with a sharp knife. Peel the beetroot tubers and slice thin. Place the fillets in a greased oven pan and cover 2 fish fillets with potato slices and 2 with beetroot slices. Season with salt and pepper. What beetroot remains finely chop and use for the sauce.
For the sauce, peel the onion and chop finely. Peel the carrots and finely chop. Trim, rinse and chop the scallions.
Heat 1 tablespoon butter in a pan and cook the chopped vegetables, along with the remains of beetroot, over medium heat. Pour in the fish stock and cook covered for 10 minutes. Shortly before the end of the cooking time add the spelt and potato. Season with salt and pepper.
Meanwhile, put the fish under the hot oven grill for 8 minutes until the fish is cooked and the crust is crispy.
Heat the milk and froth with a milk frother. Arrange the vegetable sauce on warmed plates and sprinkle with milk foam. Place the fillets on top and serve immediately.
