Ocean Perch with Mashed Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 823 cal. | (39 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 56 g | (48 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 18.1 μg | (30 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,776 mg | (44 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 35.5 g | |||
| Uric acid | 212 mg | |||
| Cholesterol | 249 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the perch
- 4 Perch fillet (thick pieces, with skin, about 6-7 ounces)
- 6 ozs butter
- 1 generous pinch ground saffron
- salt
- freshly ground peppers
- 3 Tomatoes
Preparation steps
Peel and rinse the potatoes. Cut into small pieces. Bring a pot of salted water to a boil and cook the potatoes for about 20 minutes. Drain. Press potatoes through a ricer, or mash.
Heat milk (or cream) with approximately 3 ounces of butter and whisk into potatoes until mixture is a smooth puree. Season with salt, pepper, and nutmeg. Keep warm.
Blanch the tomatoes in boiling water for a few seconds. Peel, quarter, remove seeds, and chop.
Season perch fillets with salt and pepper. Heat butter in a pan over low to medium heat. Add the saffron, then the fish fillets and chopped tomatoes. Cover and simmer about 5–6 minutes.
To serve, spread the saffron butter sauce and tomatoes on a plate. Put mashed potatoes on top of the sauce, and top with the fish.
