With this simple and rich recipe you will be encouraged to eat fish more frequently. Perch is a low-fat white fish so it is ideal in any type of diet. Do not forget that your proteins are of high biological value . The final touch is made by tomato compote and salmon roe vinaigrette.
Ingredients
Perch
2 tablespoons extra virgin olive oil
4 perch fillets (180-200 gc / u)
1-2 pinches of salt
1-2 pinches of ground black pepper
Sesame Vinaigrette and Salmon Roe
6 sprigs of fresh parsley (leaves and part of the stem)
25 g scallions
90 g extra virgin olive oil
30 g of vinegar
A pinch of salt
A pinch of ground black pepper
A few tablespoons of roasted sesame seeds
One tablespoon of salmon roe or 1 tablespoon of trout roe instead
Tomato and Baked Compote
400 g canned chopped tomato
25 g of extra virgin olive oil
25 g of sugar
A pinch of salt
A pinch of ground black pepper
Preparation
1. Preheat the oven to 200 ° C. Perch
2. Grease a baking sheet with 1 tablespoon of oil. Place the perch fillets and sprinkle with salt and pepper. Water with 1 tablespoon of oil and reserve.
Sesame Vinaigrette and Salmon Roe
3. Put the parsley in the glass and chop 2 sec / vel 7.
4. Add the scallion and chop 3 sec / vel 5. With the spatula, lower the ingredients to the bottom of the glass.
5. Add the oil, vinegar, salt, pepper and sesame and mix 10 sec / vel 3. Remove to a sauce boat, add the salmon roe, mix well and reserve.
Tomato and Baked Compote
6. Put the chopped tomato, oil, sugar, salt and pepper in the glass and saute 15 min / 120 ° C / vel 1. Meanwhile, bake the perch for 15 minutes (200 ° C). Remove from the oven and serve the perch with tomato compote and vinaigrette.
USEFUL ACCESSORIES
Oven plate
TIME
Active time: 15 minutes
Total time: 30 minutes
NUTRITIONAL INFORMATION BY RATION
Energy: 445 kcal
Proteins: 29.81 g
Carbohydrates: 10.99 g
Fat: 31.13 g
Cholesterol: 131.25 mg
Fiber: 1.88 g
According to the criteria of The Trust Project
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