Are we full of omega 3 and antioxidants? I have a healthy and naturally delicious recipe in mind! The protagonist of today's recipe is the perch, which we will fry together with a citrus sauce! Let's get to work!
Video of the Recipe
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Identity Card of the Recipe
- 95 KCal Calories per serving
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Ingrediants
- 2 fillets of 200 g l "one of perch
- Juice and peel of untreated oranges
- Untreated lemon juice and zest
- 1 teaspoon of ginger powder
- 1 pinch of salt
- 1 tablespoon of pink pepper
- 1 tablespoon of extra virgin olive oil
- 1 teaspoon (about 5 g) of rice flour
- 100 ml of water
Materials Needed
- Pan with lid
- Juicer
- Colander
- Scoop
- Glass
- Teaspoon
- Grater or row-lemons
Preparation
- First, massage the perch fillets with powdered ginger (or peeled and grated fresh ginger) and salt.
- Heat a tablespoon of oil in a pan and brown the fillets over a high heat, turning them often - but gently - until a crispy crust is formed.
- Grate the orange and lemon zest. Squeeze the citrus juice and filter it through a colander.
- Pour the citrus juice over the fish, lowering the heat to avoid evaporating the liquid. Add the pink peppercorns and the grated lemon and orange zest.
- Continue cooking for 15-20 minutes, depending on the size of the fillets.
- Shortly before the end of cooking, dissolve the rice starch in 100 ml of water and pour it over the fish: in this way, a thick sauce will form.
Please note
If the sauce evaporates too much during cooking, you can add juice or dilute the sauce with water or white wine.- Cook for a few more minutes and serve decorating with slices of orange and lemon.
Alice's comment - PersonalCooker
Nutritional description of the dish in a nutshell? Lots of high biological value proteins, few calories, lots of health-friendly polyunsaturated fatty acids, antioxidants and mineral salts. In short, a mouth-watering wellness dish.Nutritional values and Health Comment on the recipe
Perch with Citrus Fruits is a dish rich in high biological value proteins, with very few carbohydrates and a modest portion of lipids. The good distribution of fats and the amount of cholesterol make it a suitable dish also for the diet of the subject suffering from hypercholesterolemia. The energy intake is modest, therefore it also lends itself to the diet against overweight. The average portion of Perch with Citrus Fruits is about 200-300g (190-285kcal).
