Perch with Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 526 cal. | (25 %) | ||
| Protein | 26.24 g | (27 %) | ||
| Fat | 13.75 g | (12 %) | ||
| Carbohydrates | 90.06 g | (60 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.68 g | (39 %) |
| Vitamin A | 212.47 mg | (26,559 %) | ||
| Vitamin D | 0.19 μg | (1 %) | ||
| Vitamin E | 0.7 mg | (6 %) | ||
| Vitamin B₁ | 0.48 mg | (48 %) | ||
| Vitamin B₂ | 0.23 mg | (21 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.93 mg | (66 %) | ||
| Folate | 92.21 μg | (31 %) | ||
| Pantothenic acid | 0.63 mg | (11 %) | ||
| Biotin | 1.76 μg | (4 %) | ||
| Vitamin B₁₂ | 1.08 μg | (36 %) | ||
| Vitamin C | 157.01 mg | (165 %) | ||
| Potassium | 2,572.31 mg | (64 %) | ||
| Calcium | 153.44 mg | (15 %) | ||
| Magnesium | 104.63 mg | (35 %) | ||
| Iron | 4.46 mg | (30 %) | ||
| Iodine | 6.71 μg | (3 %) | ||
| Zinc | 1.83 mg | (23 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Cholesterol | 97.04 mg |
Ingredients
- Ingredients
- 4 Perch fillet (each about 160 grams, with skin)
- vegetable oil (for cooking)
- 1 Red Bell pepper
- 1 yellow Bell pepper
- 1 green Bell pepper
- 1 Tbsp ground paprika
- 1 onion
- 1 garlic clove
- 12 small potatoes
- ¼ l Chicken broth
- ⅛ l Whipped cream
- 2 Tbsps Pastry flour
- 1 tsp White vinegar
- 1 Tbsp butter
- salt
- freshly ground peppers
Preparation steps
Rinse and dry bell peppers, halve and remove seeds and ribs, cut into thin strips. Peel onion and cut into strips. Peel garlic and chop finely.
Heat butter in a pan and saute onion, bell peppers and garlic for a few minutes. Season with paprika and vinegar, add chicken broth and bring to a boil. Reduce heat and simmer for about 6 minutes or until bell peppers are soft. Whisk flour with sour cream, add to pepper sauce and season with salt and pepper.
Peel and rinse potatoes, cook in salted water for about 25 minutes. Drain.
Rinse and pat dry fish, season with salt and pepper. Heat oil in a pan and cook fish, skin side down first, for about 5 minutes. Flip over and cook for a few more minutes. Spread pepper sauce on plates and top with fish and potatoes. Serve.
