Perch Fillets with Sauerkraut and Glazed Apples
Nutritional values
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 49.4 μg | (82 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,209 mg | (30 %) | ||
| Calcium | 164 mg | (16 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 207 mg | |||
| Cholesterol | 141 mg | |||
| Complete sugar | 22 g |
Ingredients
- For the sauerkraut
- 1 shallot
- 2 Tbsps clarified butter
- 600 grams Sauerkraut
- 100 milliliters dry white wine
- 100 milliliters Apple juice
- 1 bay leaf
- ½ tsp peppercorns
- ½ tsp Juniper berries
- salt
- freshly ground peppers
- For the fish
- 4 Perch fillet (ready to cook, each about 140 grams)
- 2 Tbsps vegetable oil
- salt
- freshly ground peppers
- Sea salt
Preparation steps
For the sauerkraut: peel shallot, cut in half lengthwise and cut into strips. Heat 1-2 tablespoons of oil in a pan and saute shallot for 1-2 minutes. Drain sauerkraut well, add to the pan together with white wine, juice, bay leaf, crushed pepper and crushed juniper and simmer, covered, for about 20 minutes. Season with salt and pepper.
For the apples: rinse and dry apples, quarter and core, cut into slices .Melt butter and sugar in a pan, add apple slices and caramelize for about 5 minutes on medium heat.
For the fish: rinse fish, pat dry and score skin several times. Lightly season with salt and pepper. Heat oil in a pan and cook for about 5 minutes, skin side down first. Turn over and cook fish on the other side for about 1-2 minutes or until golden brown.
Arrange sauerkraut with apple slices on plates, season apples slightly with salt and pepper, top with fish and sprinkle wtih a little sea salt. Serve.
