Perch Fillets with Sauerkraut and Glazed Apples

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Perch Fillets with Sauerkraut and Glazed Apples
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Health Score:
64 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr
Ready in
Calories:
429
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie429 cal.(20 %)
Protein32 g(33 %)
Fat20 g(17 %)
Carbohydrates23 g(15 %)
Sugar added5 g(20 %)
Roughage5.3 g(18 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.5 μg(3 %)
Vitamin E6.6 mg(55 %)
Vitamin K49.4 μg(82 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin9.7 mg(81 %)
Vitamin B₆0.8 mg(57 %)
Folate69 μg(23 %)
Pantothenic acid0.7 mg(12 %)
Biotin9 μg(20 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C45 mg(47 %)
Potassium1,209 mg(30 %)
Calcium164 mg(16 %)
Magnesium105 mg(35 %)
Iron2.4 mg(16 %)
Iodine11 μg(6 %)
Zinc1.5 mg(19 %)
Saturated fatty acids9.6 g
Uric acid207 mg
Cholesterol141 mg
Complete sugar22 g

Ingredients

for
4
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 apples
2 tart Apple
2 Tbsps butter
1 Tbsp sugar
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
How healthy are the main ingredients?
SauerkrautApple juicesugarshallotJuniper berriessalt

Preparation steps

1.

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.

2.

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.   

3.

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. 

4.

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. 

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