EatSmarter exclusive recipe

Perch with Sauerkraut

and Mushroom-White Wine Sauce
4
Average: 4 (1 vote)
(1 vote)
Perch with Sauerkraut

Perch with Sauerkraut - Perch, Alsatian-style: on a bed of sauerkraut with a wine sauce

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Health Score:
72 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
329
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie329 cal.(16 %)
Protein40 g(41 %)
Fat14 g(12 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0 mg(0 %)
Vitamin D1 μg(5 %)
Vitamin E3.8 mg(32 %)
Vitamin K36.4 μg(61 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin12.1 mg(101 %)
Vitamin B₆0.5 mg(36 %)
Folate32 μg(11 %)
Pantothenic acid1.3 mg(22 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C12 mg(13 %)
Potassium838 mg(21 %)
Calcium110 mg(11 %)
Magnesium65 mg(22 %)
Iron2.3 mg(15 %)
Iodine18 μg(9 %)
Zinc2.1 mg(26 %)
Saturated fatty acids3.6 g
Uric acid261 mg
Cholesterol147 mg
Complete sugar3 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
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
How healthy are the main ingredients?
SauerkrautonionsaltJuniper berriesshallot
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Skillet, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Slotted spatula, 1 Lid

Preparation steps

1.
Perch with Sauerkraut preparation step 1

Rinse and drain sauerkraut in a sieve.

2.
Perch with Sauerkraut preparation step 2

Peel onions and slice thinly.

3.
Perch with Sauerkraut preparation step 3

Heat 1 tablespoon oil in a pan over medium heat. Sauté onions until softened, about 5 minutes.

4.
Perch with Sauerkraut preparation step 4

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.

5.
Perch with Sauerkraut preparation step 5

Meanwhile, clean mushrooms, remove stems and quarter caps. Peel and finely chop shallots.

6.
Perch with Sauerkraut preparation step 6

Heat butter in a small pot over medium heat. Add mushrooms and shallots. Sauté until shallots are translucent, about 5 minutes.

7.
Perch with Sauerkraut preparation step 7

Add remaining wine to pot and cook over medium heat until reduced by half, about 10 minutes more.

8.
Perch with Sauerkraut preparation step 8

Add fish stock and simmer until reduced by half. Add soy creamer and cook until sauce is thickened. Remove from heat and keep warm.

9.
Perch with Sauerkraut preparation step 9

Score fish skin with a sharp knife.

10.
Perch with Sauerkraut preparation step 10

Heat the remaining oil in another pan over medium-high heat. Rinse fish, pat dry, season with salt and flour and coat with flour.

11.
Perch with Sauerkraut preparation step 11

Cook fish, skin side down, until crispy, 7-8 minutes.

12.
Perch with Sauerkraut preparation step 12

Flip fish and cook until other side is crisp, 2-3 minutes more. Place fish on sauerkraut and serve with wine sauce.