Perch meat, both sea and freshwater, is rich in vitamins and minerals. It is well absorbed, saturating the body with highly assimilable proteins, fatty acids, vitamin D. A number of minerals, such as selenium, iodine, fluoride, calcium, help you keep yourself in shape. Several recipes described here will help you diversify your diet.
It is necessary
-
- For fillet of perch in batter:
- 500 g fillet
- 20 ml lemon juice
- 2 chicken eggs
- 2 tablespoons flour
- tarragon
- paprika
- pepper mix
- salt
- butter.
- For perch fillet with vegetables:
- 400 g fillet
- 150 g each zucchini and tomato
- 100 g of pepper
- carrots and beans,
- 200 ml of white wine.
- For perch fillet on a potato pad:
- 300 g fillet
- 50 ml lemon juice
- 1
- 50 ml of water
- dijon mustard
- olive oil.
- For a potato pillow:
- 3-4 medium sized potatoes
- 1 egg
- frying oil.
Instructions
Step 1
Perch fillet in batter.
Prepared fillets, i.e. defrosted, peeled and dried, lightly salt, sprinkle with a mixture of peppers. You don't need to be zealous with pepper, otherwise the taste of the perch itself will be lost. A few drops of lemon juice squeezed onto the fillet won't hurt. Leave the fish to marinate for 15 minutes and cook the batter. For batter you will need: two eggs, beaten with a blender, 2 tablespoons of flour, some finely chopped or dried tarragon. To make the perch look bright and appetizing when serving, add paprika to the batter on the tip of a knife. Take a non-stick skillet and split the odorless oil in it. Dip the perch fillet in the batter and place in the pan, let it cook for 2 minutes and turn over to the other side. Place the fish on a plate, garnish with lemon and herbs.
Step 2
Perch fillet with vegetables.
Zucchini, tomatoes, bell peppers, carrots, green beans. Prepare the fillet as in the first recipe. Cut across into 3-5 pieces, marinate in dry white wine, after putting sea salt and white pepper in it. Rinse vegetables, peel carrots, process green beans and bell peppers properly. Cut into circles, 1 cm wide, cut the beans in half. Spread on a baking sheet, sprinkle with oil, preferably corn oil, it loses a minimum of nutrients during frying and has no smell. Bake until half cooked in a preheated oven at 200 * C for 5 minutes. Take a frying pan or a small baking sheet with high sides, fan out vegetables and fish, alternating between them. Pour everything with fish marinade and put in the oven at 210 * C for 10 minutes.
Step 3
Perch fillet on a potato pad.
Wash the fillet, dry it. Dilute lemon juice with water in a ratio of one to three, add a tablespoon of olive oil and a spoonful of Dijon mustard. Dip fillets into this mixture. While the fish is marinating, peel the potatoes, boil them. Whisk the egg white separately, add salt as you beat it to taste. When the potatoes are ready, mash them without leaving lumps, add the egg yolk. Let it cool so it is not very hot. Mix the puree with the whipped egg white. From the resulting mass, make any shape, it can be a round cake, or a star shape. Fry the mashed potatoes in a preheated skillet. This is the fillet cushion. Remove the fish from the marinade, dip with a napkin so that no liquid drips from it. Preheat a grill pan and grill fillets on both sides. Place the finished fillet on a potato pillow and garnish with thinly sliced cucumbers.
