High-Protein

Perch with Lentils

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Average: 5 (3 votes)
(3 votes)
Perch with Lentils
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in

Healthy, because

Even smarter

The zander is a relatively low-fat fish, but it scores points for its high iron content. We need this trace element for healthy blood formation. The fish and lentils also provide an extra portion of protein, which we need for the formation of muscles, cells and messenger substances.

If you like, you can serve a foamy sauce with the pike-perch with lentil vegetables. For this, boil about 100 millilitres of fish stock, 100 millilitres of white wine and 50 grams of whipped cream. Season with salt and pepper and foam up with a blender.

Author of this recipe:

Ingredients

for
4
Ingredients
3 tablespoons
1
1
1 stick
180 grams
600 milliliters
1 tablespoon
freshly ground Pepper
500 grams
Perch fillet (cleaned, skin-on)
2 tablespoons
200 grams

Preparation steps

1.

Peel the garlic, chop finely and sweat in 1/2 tablespoon hot oil over medium heat. Peel the carrot and dice finely. Rinse the celery, trim and cut into small cubes. Add the carrot, celery and lentils to the garlic and stir to combine. Sauté briefly then deglaze with a little stock. Simmer over medium heat, stirring occasionally, until all liquid is absorbed. Continue to add broth in this manner and cook until lentils are tender, about 45 minutes, stirring frequently.

2.

Season with soy sauce, vinegar, pepper and sugar.

3.

Rinse the fish, pat dry, divide into 4 equal pieces, season with salt and pepper, drizzle with lime juice and cook until golden brown, skin-side down, in a hot pan with 1 tablespoon oil. Flip over, reduce the heat and cook to your liking.

4.

With a vegetable peeler, cut the Jerusalem artichokes into thin strips. In a skillet, heat the remaining oil and fry the sliced Jerusalem artichokes until crispy. Drain on paper towels and sprinkle with salt.

5.

Distribute the perch between serving plates. Garnish with the Jerusalem artichokes.