Fried Perch Fillet With Veggie Puree

Difficulty:

Medium
45

minutes

Servings:

1
A recipe allowed in a / diet.

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.

Nutritional Chart

Calories: 914 kCal / serving

  • Proteins:
  • Fats:
  • Carbs:
  • 56 g
  • 61 g
  • 39 g

Ingredients Needed for Fried Perch Fillet With Veggie Puree


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

How to Make Fried Perch Fillet With Veggie Puree

Cooking the veggies:
    Blending the veggies:
      Cooking the fish:
      1. 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.
      2. Transfer to the oven and bake for 20 minutes at 380⁰F/190⁰C.
      3. Serve paired with the blended vegetables and garnished with red caviar.
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