Steamed Perch with Tomato and Herb Sauce

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Average: 5 (1 vote)
(1 vote)
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.

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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
270
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie270 cal.(13 %)
Protein40 g(41 %)
Fat7 g(6 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage1.7 g(6 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.4 μg(7 %)
Vitamin E4.8 mg(40 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.2 mg(93 %)
Vitamin B₆0.6 mg(43 %)
Folate67 μg(22 %)
Pantothenic acid0.8 mg(13 %)
Biotin13.5 μg(30 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C27 mg(28 %)
Potassium1,008 mg(25 %)
Calcium230 mg(23 %)
Magnesium71 mg(24 %)
Iron1.5 mg(10 %)
Iodine14 μg(7 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1.1 g
Uric acid304 mg
Cholesterol158 mg

Ingredients

for
4
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
How healthy are the main ingredients?
olive oilTomato pasteTomatoshallotgarlic clovesalt

Preparation steps

1.

Rinse fish fillets under cold water and pat dry.

2.

Blanch tomatoes in hot water, rinse in cold water and peel. Quarter and remove seeds, dice.  

3.

Peel shallot and garlic and chop finely.  

4.

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.

5.

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.