Perch in Red Pepper Sauce
Perch in Red Pepper Sauce - The aromatic leeks are the perfect match for the fish.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 310 cal. | (15 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12.4 mg | (103 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 210 μg | (70 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 175 mg | (184 %) | ||
| Potassium | 1,290 mg | (32 %) | ||
| Calcium | 187 mg | (19 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 287 mg | |||
| Cholesterol | 118 mg |
Ingredients
- Ingredients
- 2 red Bell pepper
- 1 shallot
- 1 garlic clove
- 2 Tbsps olive oil
- 300 milliliters Vegetable broth
- salt
- peppers
- 1 Tbsp red bell pepper relish (20 g; chili spice paste)
- 100 milliliters Soy creamer
- 2 stalks Leeks (About 500 g, approximately 1 pound)
- 4 Perch fillet (with skin; about 160 g, approximately .4 pounds)
- 2 Tbsps lemon juice
- 1 tsp butter (5 g, approximately 1 tablespoon)
- Nutmeg
Preparation steps
Rinse bell peppers and cut in half. Place on a baking tray lined with baking paper. Place in a preheated oven at 250°C (approximately 480°F) and roast until the skins turn black and begin to bubble. Remove, cover with a damp kitchen towel and let stand briefly.
Meanwhile, peel and finely chop shallot and garlic.
Peel peppers and dice finely.
Heat 1 tablespoon oil in a saucepan and cook shallot and garlic over medium heat. Add red pepper seasoning and steam for 1 minute. Pour in broth, season with salt and pepper and simmer over low heat soft for about 8 minutes.
Puree sauce with an immersion blender. Mix in soy cream and season again with salt and pepper. Keep warm.
Rinse leeks and cut into thin rings. Blanch in salted boiling water for 3 minutes. Drain, rinse with cold water and drain again.
Rinse fillets under cold water, pat dry, season with salt and pepper and sprinkle with lemon juice.
Heat remaining oil in a pan. Cook fish fillets until golden brown on medium heat, or about 4 minutes on the skin side. Reduce heat, cover and continue cooking for about 4 minutes.
Heat butter in another pan. Sauté leek rings over medium heat for about 5 minutes. Season with salt, pepper and freshly grated nutmeg.
Pour sauce over warmed plates and sprinkle with leek rings. Top with fish and serve.
