Perch with Sauerkraut
Perch with Sauerkraut - Perch, Alsatian-style: on a bed of sauerkraut with a wine sauce
Healthy, because
Even smarter
Nutritional values
Sauerkraut is a healthy source for the intestines and the immune system. The lactic acidic white cabbage stimulates digestion, builds up the intestinal flora and repels bacteria. It lowers the cholesterol level and protects the heart and vessels.
With no other fish does the skin become as crisp as with pike-perch. So fry it on its skin side long enough to enjoy this pleasure. If you want to do without white wine in the sauce, replace it with fish stock.
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 36.4 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12.1 mg | (101 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 838 mg | (21 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 261 mg | |||
| Cholesterol | 147 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 11 ozs Sauerkraut (fresh or from a jar)
- 2 small onions
- 2 Tbsps vegetable oil
- ¾ cup dry white wine (such as Riesling)
- salt
- peppers
- 5 Juniper berries
- 1 bay leaf
- 7 ozs button Mushroom
- 2 shallots
- 1 Tbsp butter (15 grams)
- ¾ cup fish stock
- ¾ cup Soy creamer
- 4 Perch fillet (scaled and with skin, each about 160 grams)
- Pastry flour
Kitchen utensils
Preparation steps
Rinse and drain sauerkraut in a sieve.
Peel onions and slice thinly.
Heat 1 tablespoon oil in a pan over medium heat. Sauté onions until softened, about 5 minutes.
Add sauerkraut and pour in 70 ml (approximately 1/3 cup) white wine, stirring to deglaze pan. Season with salt and pepper. Add juniper berries and bay leaf, cover and simmer over low heat, stirring frequently, until liquid reduces by half, about 15 minutes.
Meanwhile, clean mushrooms, remove stems and quarter caps. Peel and finely chop shallots.
Heat butter in a small pot over medium heat. Add mushrooms and shallots. Sauté until shallots are translucent, about 5 minutes.
Add remaining wine to pot and cook over medium heat until reduced by half, about 10 minutes more.
Add fish stock and simmer until reduced by half. Add soy creamer and cook until sauce is thickened. Remove from heat and keep warm.
Score fish skin with a sharp knife.
Heat the remaining oil in another pan over medium-high heat. Rinse fish, pat dry, season with salt and flour and coat with flour.
Cook fish, skin side down, until crispy, 7-8 minutes.
Flip fish and cook until other side is crisp, 2-3 minutes more. Place fish on sauerkraut and serve with wine sauce.
