Perch on mashed potatoes with lemon butter sauce
(Percentage of daily recommendation)
| Calorie | 570 cal. | (27 %) | ||
| Protein | 61 g | (62 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.3 g | (4 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 13.4 mg | (112 %) | ||
| Vitamin K | 11 μg | (18 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 18.1 mg | (151 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 1,290 mg | (32 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 178 mg | (59 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 336 mg | |||
| Cholesterol | 243 mg | |||
| Complete sugar | 2 g |
Ingredients
- For the fish
- 60 grams Walnut
- 8 Perch fillet (each about 80 grams)
- freshly ground peppers
- 2 Tbsps Pastry flour
- 3 Tbsps vegetable oil
- 1 organic lemon
- 60 grams butter
- 2 Tbsps Caper
- Dill (for garnishing)
Preparation steps
For the potatoes: scrub potatoes and steam for about 30 minutes. Peel, evaporate and press through the ricer. Add hot milk and butter and puree until creamy. Season with salt and nutmeg.
For the fish: toast nuts in dry a pan until fragrant. Remove from heat.
Rinse fish and pat dry, season with salt and pepper. Coat skin side with flour. Heat oil in a pan and cook, skin side down, for about 3-4 minutes or until golden brown. Turn over and remove from heat, let fish rest in the pan untl it's done.
Rinse lemon in hot water, pat dry, grate zest and squeeze juice.
Melt butter in a small saucepan. Add zest, 1-2 tablespoons of lemon juice and capers and heat through. Season with salt and pepper.
Spread potato puree on plates, top with fish and drizzle with lemon butter sauce. Garnish with dill and nuts and serve.