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Tarragon Perch with Asparagus

Tarragon Perch with Asparagus

30 min., ready in 1 hr
Time:
394
calories
Calories:
Health Score:
74 / 100
Ingredientsfor  
Ingredients
1 kilogram Asparagus
1 tsp sugar
1 organic lemon
4 Perch fillet (with skin, about 180 grams)
2 Tbsps olive oil
3 slices day-old Toast
1 handful Tarragon
1 egg
50 grams butter
salt
freshly ground peppers
250 grams Cherry tomatoes
How healthy are the main ingredients?
olive oilTarragonsugarlemoneggsalt
Preparation
1.

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. 

2.

Preheat the oven to 180°C (approximately 350°F).

3.

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.

4.

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. 

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie394 cal.(19 %)
Protein38 g(39 %)
Fat19 g(16 %)
Carbohydrates18 g(12 %)
Sugar added2 g(8 %)
Roughage5.3 g(18 %)
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