Perch with Mashed Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 431 cal. | (21 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 21 μg | (35 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.5 mg | (96 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 1,466 mg | (37 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 7.8 g | |||
| Uric acid | 205 mg | |||
| Cholesterol | 130 mg | |||
| Complete sugar | 7 g |
Preparation steps
Peel potatoes, carrots and parsley roots, rinse and boil in salted water for about 30 minutes until done.
Rinse the perch, pat dry and cut into 4 approximately equal portions. Slightly scratch the skin and season on all sides with salt and pepper. Cook over low heat with the skin side down in a hot frying pan with oil until golden brown, about 5 minutes. Press the garlic and add to the pan with the thyme after about 2 minutes. Turn the fish periodically, remove from heat and let rest a few minutes.
Drain the vegetables, crush finely with a potato masher and let evaporate. Stir in the milk and the butter until a creamy puree is obtained. Season with salt and nutmeg.
Spread the puree on plates, put the perch on top and serve drizzled with the oil.
