Perch with Lemon Sauce

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Perch with Lemon Sauce

Perch with lemon Sauce - Pleasantly fruity, fine-sour abgeschmeckter fish.

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Health Score:
67 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
277
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie277 cal.(13 %)
Protein31 g(32 %)
Fat12 g(10 %)
Carbohydrates3 g(2 %)
Sugar added2 g(8 %)
Roughage0.6 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.1 μg(6 %)
Vitamin E3.5 mg(29 %)
Vitamin K12.6 μg(21 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.4 mg(29 %)
Folate19 μg(6 %)
Pantothenic acid0.4 mg(7 %)
Biotin3.9 μg(9 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C19 mg(20 %)
Potassium704 mg(18 %)
Calcium96 mg(10 %)
Magnesium89 mg(30 %)
Iron1.5 mg(10 %)
Iodine10 μg(5 %)
Zinc1.1 mg(14 %)
Saturated fatty acids4.4 g
Uric acid182 mg
Cholesterol125 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
4 Perch fillet (150grams)
1 shallot
2 Tbsps Canola oil
100 milliliters dry white wine
100 milliliters fish stock
2 Tbsps Lemon liqueur
salt
white peppers
2 lemons
Lemon balm
2 Tbsps Cultured butter (30 g, cold)
How healthy are the main ingredients?
shallotsaltlemon

Preparation steps

1.

Rinse the fish and pat dry. Peel and dice the shallot.

2.

Heat 1 tablespoon oil in a pan. Sauté the shallot over medium heat until soft. Deglaze with white wine, boil until almost all of the liquid has been absorbed.  Add the stock and the liqueur and bring to a simmer and remove from the heat.

3.

Season the fish with salt and pepper. Heat the remaining oil in a skillet and saute the fish skin side down over medium heat until golden brown and just cooked through, about 3 minutes. Remove from the heat.

4.

Meanwhile, rinse 1 lemon, pat dry, zest the peel and squeeze the juice. Rinse the lemon balm, shake dry, pluck a few leaves for garnish and chop the rest.  

5.

Add the lemon zest and juice to the sauce, swirl in the butter and season with salt and pepper.

6.

Rinse the remaining lemon, cut into thin slices and place on a plate. Place the fish on the lemon slices, and spoon the sauce over. Garnish with reserved lemon balm.

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