Perch with Lentils
Healthy, because
Even smarter
Nutritional values
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.
(Percentage of daily recommendation)
| Calorie | 339 cal. | (16 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.2 g | (51 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 80.8 μg | (135 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 1,289 mg | (32 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 226 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 3 Tbsps soybean oil
- 1 garlic clove
- 1 carrot
- 1 stick Celery
- 180 grams Lentils
- 600 milliliters Vegetable broth
- dark soy sauce
- 1 Tbsp Vinegar
- freshly ground peppers
- 500 grams Perch fillet (cleaned, skin-on)
- salt
- 2 Tbsps Lime juice
- 200 grams Jerusalem artichoke
Preparation steps
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.
Season with soy sauce, vinegar, pepper and sugar.
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.
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.
Distribute the perch between serving plates. Garnish with the Jerusalem artichokes.
