Perch with Mashed Potatoes
(1 vote)
(1 vote)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
485
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 485 cal. | (23 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 12.4 μg | (21 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 1,660 mg | (42 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 8.8 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 137 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the fish
- 1 kilogram starchy potatoes
- salt
- 50 grams Basil
- 200 milliliters milk
- 50 grams butter
- lemon juice
- freshly grated Nutmeg
- 4 Perch fillet (with skin, 140 grams each)
- freshly ground peppers
- 1 Tbsp vegetable oil
Preparation steps
1.
Peel, rinse and boil the potatoes in salted water for about 30 minutes, until tender.
2.
Rinse the basil, shake dry, pluck the leaves from the stalks and chop coarsely.
3.
Drain the potatoes and press through the ricer. Let cool slightly and stir in hot milk and 30 grams (approximately 1 ounce (2 tablespoons)) butter. Season with salt, lemon juice and nutmeg.
4.
Wash the fish, pat dry, sprinkle with lemon juice and season with salt and pepper and fry, skin-side down, for about 3 minutes in the remaining hot butter and the oil. Turn and fry an additional 1 - 2 minutes.
5.
Spread the mashed potatoes on a plate, top with the fish, drizzle with olive oil and serve garnished with basil.
