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Fried Perch Fillet with Veggie Puree

We have zero doubts about the health benefits of fish. We would have it on a daily basis and so should you. If you're making this perch fillet, first rub it with Himalayan salt and pepper, then fry it together with some cherry tomatoes. Finally, let's pair it with a smooth and healthy puree made from leek, garlic, and peas.
We have zero doubts about the health benefits of fish. We would have it on a daily basis and so should you. If you're making this perch fillet, first rub it with Himalayan salt and pepper, then fry it together with some cherry tomatoes. Finally, let's pair it with a smooth and healthy puree made from leek, garlic, and peas.

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Ingredients

Cooking the veggies:
1 teaspoon pink himalayan salt
1 tablespoon olive oil
1 leek, white part only, sliced
2 garlic cloves
1 cup frozen peas
Blending veggies:
1 tablespoon butter
1 teaspoon lime juice
1 cup vegetable stock
1 tablespoon olive oil
1 teaspoon pink himalayan salt
pepper
1 fresh mint sprig, chopped
Cooking the fish:
7 ounces of Nile perch fillet
1 tablespoon vegetable oil
pink himalayan salt
pepper
3 cherry tomatoes
1 fresh rosemary sprig
1 tablespoon red caviar for garnishing

Ingredients

  • Cooking the veggies:

  • Blending veggies:

  • Cooking the fish:

Steps

1
Done

Cooking the veggies:

Fill a large cooking pot halfway with water, place it over low-medium heat, add the Himalayan salt, olive oil, leek, garlic, and frozen peas. Cook and stir for 10-12 minutes or until the veggies are tender. Strain the cooked veggies.

2
Done

Blending the veggies:

Add the cooked veggies, butter, lime juice, vegetable stock, olive oil, Himalayan salt, some pepper, and fresh mint to a blender. Blend into a smooth puree and set aside.

3
Done

Cooking the fish:

Make one or two cuts on the perch's skin, season with salt and pepper the skinless half and rub.

4
Done

Heat the vegetable oil in an ovenproof skillet over medium heat, add the perch fillet skin-side down, add the cherry tomatoes, and also place the rosemary sprig in there. Cook for 2-3 minutes to form a crust on the skin-side half.

5
Done

Transfer to the oven and bake for 20 minutes at 380⁰F/190⁰C.

6
Done

Serve paired with the blended vegetables and garnished with red caviar.

Did you like this recipe? You can leave your comment here!


Nutritional Chart

914 kcal
Calories
56 g
Protein
61 g
Fat
39 g
Carbohydrates

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Andrei Gusty

Well, I love to eat! I guess I always did. Tasty foods, traditional foods, fast-foods, healthy foods and, again, not so healthy ones. You name it.

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