Steamed Perch with Tomato and Herb Sauce
Steamed perch with tomato and herb sauce - Fresh tarragon gives cooked in the pan fish a special flavor.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 270 cal. | (13 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,008 mg | (25 %) | ||
| Calcium | 230 mg | (23 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 304 mg | |||
| Cholesterol | 158 mg |
Ingredients
- Ingredients
- 4 Nile perch (each about 180 grams)
- 6 Tomatoes
- 1 shallot
- 1 garlic clove
- 2 Tbsps olive oil
- 1 Tbsp Tomato paste
- 150 milliliters dry white wine
- salt
- peppers
- 1 pinch Raw cane sugar
- 2 stalks Tarragon
- lemon juice
Preparation steps
Rinse fish fillets under cold water and pat dry.
Blanch tomatoes in hot water, rinse in cold water and peel. Quarter and remove seeds, dice.
Peel shallot and garlic and chop finely.
Heat oil in a pan. Saute shallot and garlic for about 1-2 minutes. Add tomato paste and saute briefly. Deglaze pan with white wine. Add diced tomatoes and season with salt, pepper and 1 pinch of sugar. Simmer for 1-2 minutes. Add fish and season with salt lightly. Cover and simmer for about 8 minutes.
Rinse tarragon, shake dry, pluck off leaves and chop finely. Add half of tarragon to the pan and mix well. Arrange fish and sauce on plates and garnish with remaining tarragon. Serve.
