Perch on Carrot Salad with Yogurt-Dill Dressing
Nutritional values
(Percentage of daily recommendation)
| Calorie | 428 cal. | (20 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 43.6 μg | (73 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 14.4 μg | (32 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,363 mg | (34 %) | ||
| Calcium | 202 mg | (20 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 202 mg | |||
| Cholesterol | 122 mg | |||
| Complete sugar | 16 g |
Ingredients
- For the yogurt-dill dressing
- 2 Tbsps Whipped cream (at least 30% fat content)
- 175 grams Natural yogurt
- 1 Tbsp freshly chopped Dill
- salt
- freshly ground peppers
- 1 splash lemon juice
- For the carrot salad
- 1 shallot
- 1 garlic clove
- 1 centimeter fresh ginger
- 550 grams carrots
- 1 Tbsp butter
- 1 Tbsp powdered sugar
- 220 milliliters Vegetable broth
- 1 Cinnamon stick
- ½ Vanilla bean (seeds)
- 2 cloves
- 3 Cardamom
- 1 Star anise
- For the perch
- 600 grams Perch fillet (ready to cook, with skin)
- lemon juice (for drizzling)
- 4 Tbsps olive oil
- ½ organic lemon (juice)
- ½ tsp cornstarch
- 1 Tbsp freshly cut parsley (thinly sliced)
- ½ tsp Red pepper flakes
- Sea salt
- ½ organic Orange
- 2 Tbsps shelled Pistachio
Preparation steps
For the yogurt-dill dressing: Mix cream, yogurt and dill in a small bowl. Season with salt, pepper and a squeeze of lemon juice.
For the carrot salad: Peel and finely chop shallot, garlic and ginger. Peel carrots and thinly slice on the diagonal or slice with a mandolin or vegetable peeler. In a pan, sauté shallot, garlic and ginger in melted butter. Add carrots and sauté briefly. Sprinkle with powdered sugar and cook until slightly caramelized. Deglaze with broth. Add spices and season with salt and pepper. Simmer over medium heat about 10 minutes.
Meanwhile, rinse fish, pat dry and cut into 4 equal pieces. Sprinkle with a little lemon juice and season with salt and pepper. Heat 2 tablespoons oil in a skillet over medium-high heat. Fry fish, skin-side down, until golden brown. Turn fish, remove pan from heat, and let fish cook (in the residual heat from the pan) until translucent. Strain the carrots and pan liquid through a sieve. Remove spices. Heat the strained pan liquid in a clean pot. Mix together lemon juice and cornstarch and whisk into the pan liquid. Simmer until slightly thickened. Remove sauce from the heat, let cool, and add remaining oil. Stir in carrots and parsley and season to taste with salt and pepper. Combine red pepper flakes and sea salt in a mortar and grind coarsely. Rinse orange in hot water, pat dry and finely grate zest. Coarsely chop pistachios. Divide carrot salad among plates, top with fried perch and garnish with red pepper-salt, orange zest, and cinnamon stick pieces. Sprinkle with pistachios and serve with yogurt-dill sauce.
