Perch in green sauce
50 min
Seasonal period:
All year
Allergens:
Ingredients for 5 portions
Calculate portions
Frozen Nile perch
1.0 kg
Table salt
3.75 g
Intense olive oil
0.03 l
Garlic, bulb
2.4 ud
Parsley
5.0 g
Plain flour
0.03 kg
White wine
0.05 l
Fumet
0.75 l
Frozen peas
0.1 kg
Asparagus
0.05 kg
Elaboration
For this recipe, the following elaborations are needed:
- Make a fumet
- Cut the garlic and parsley into brunoise.
- Cook the peas in the English style.
- From here we can choose one of these two preparations:
- 1st Preparation: cooking technique, “cooking by concentration inside a sauce” (velouté).
- Pour the measured intense olive oil into a pan, add the garlic, place on the heat and when the garlic starts to brown, add the flour (40 g/l roux) and the parsley.
- Off the heat add the white wine and the fumet.
- Return to the heat and let it boil until it thickens and loses the flour flavour.
- Add salt and add the seasoned hake and let it cook.
- Off the heat add the peas, the asparagus, the boiled egg (optional) and the parsley.
- 2nd Preparation: cooking technique, “ragout”.
- Season and flour the fish.
- Put the garlic in a bowl with the intense olive oil, add flour, a little parsley and the fish, let it cook slightly on both sides
- Add the white wine and the fumet until covered.
- Add salt and bring to the boil. When cooked, add the peas, asparagus, boiled eggs (optional) and sprinkle with plenty of chopped parsley.
Nutritional information (1 portion)
Energy
216.08
kcal
Carbohydrates
22.77
g
Proteins
9.73
g
Lipids
7.24
g
Fiber
8.09
g
Saturates
1.25
g
Monounsaturated fatty acids
4.29
g
Polyunsaturated fatty acids
1.07
g
Cholesterol
0.03
mg
Calcium
156.84
mg
Iron
2.97
mg
Zinc
1.02
mg
Vitamin A
173.3
ug
Vitamin C
49.96
g
Folic acid
177.12
ug
Salt (Sodium)
427.09
mg
Sugars
15.77
g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.
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