Tarragon Perch with Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 110.6 μg | (184 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 322 μg | (107 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,331 mg | (33 %) | ||
| Calcium | 171 mg | (17 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 188 mg | |||
| Complete sugar | 11 g |
Ingredients
Preparation steps
Peel the asparagus and trim off the woody bottom ends. Juice and zest the lemon. Cook the asparagus in simmering salted water seasoned with the half of the lemon juice, half of the zest and the sugar for 25 minutes. Reserve some broth.
Preheat the oven to 180°C (approximately 350°F).
Rinse the fish fillets and pat dry. Season with salt and pepper. Heat the oil in a pan and saute the fish skin-side down for 1-2 minutes. Transfer the fish, skin-side down to a parchment-lined baking sheet.
Mince or crush the bread into breadcrumbs and toast in a dry pan. Rinse the tarragon, shake dry, pluck the leaves and chop finely. Separate the egg. Melt the butter. Beat the egg whites until stiff. Combine the bread crumbs with 3/4 of tarragon, butter, remaining lemon juice and egg yolks. Season with salt and pepper. Fold in the egg white and spread the mixture evenly on the fish fillets. Bake until golden, about 20 minutes.
Rinse the tomatoes and cut into quarters. Saute with the remaining tarragon and some asparagus broth for 2-3 minutes. Season with salt and pepper. Serve the fish with the asparagus and tomatoes alongside.
