Perch with Polenta Slices and Onions
Nutritional values
(Percentage of daily recommendation)
| Calorie | 760 cal. | (36 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 45 g | (39 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 17 μg | (28 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 813 mg | (20 %) | ||
| Calcium | 260 mg | (26 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 14.2 g | |||
| Uric acid | 198 mg | |||
| Cholesterol | 147 mg | |||
| Complete sugar | 8 g |
Ingredients
- For the polenta
- 600 milliliters vegetable stock
- 2 Tbsps olive oil
- 250 grams Cornmeal
- 40 grams Parmesan
- salt
- peppers
- Nutmeg (freshly grated)
- olive oil (for baking sheet)
- 4 Tbsps butter (for cooking)
- For the vegetables
- 4 small, red onions
- 1 white onion
- 2 Tbsps olive oil
- 4 Tbsps balsamic vinegar
- 1 Tbsp honey
- salt
- peppers
- 100 grams black Olives (pitted)
- For the fish
- 4 Perch fillet (with skin, each about 120 grams)
- 1 Tbsp lemon juice
- salt
- peppers
- 2 Tbsps vegetable oil
- 2 sprigs rosemary
Preparation steps
For the polenta: Bring vegetable stock with olive oil to a boil and gradually add polenta and grated Parmesan cheese. Simmer, stirring, until mixture thickens (for about 10 minutes). Season with salt, pepper and nutmeg. Spread in an oiled baking sheet until about 1.5 cm thick (approximately 1/2 inch) and refrigerate.
For the vegetables: Peel onions. Cut red onions into slices. Cut white onion into small cubes.Heat oil in a pan and saute white onion for a few minutes. Add red onions and saute for about 3-4 minutes more. Deglaze pan with vinegar, add honey and season with salt and pepper to taste. Drain olives and add to the pan, mix well.
For the fish: Rinse and pat dry fish, sprinkle with lemon juice and season with salt and pepper. Heat oil in a pan and cook fish, skin side down, for about 3 minutes. Add rosemary to the pan and turn fish over, cook for 1-2 minutes more.
Cut polenta into diamond-shaped pieces. Heat butter in a pan and cook slices until golden brown on both sides. Arrange polenta with fish on plates and spread with onion mixture. Serve immediately.
