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Perch with Zucchini Easy Recipe.
Perch - tasty and inexpensive fish, the most prized catch in freshwater fish. It’s sweet delicate flavor is unsurpassed. This wonderful fish has white, mild meat, low in fat and a fairly delicate firm texture. Perch are excellent cooked in a variety of ways and an excellent eating. To help remove the scales, omit the fish a few seconds in boiling water, then scratch scales with a knife.
Every 46g/1.6oz cooked fillet provide 53.8 Calories, 11.4g of Protein, 1.045g of Total Fat, 0.0g of Carbohydrate and Fiber. Excellent source of: Potassium (175mg), Selenium (27.75mcg), Vitamin B-12 (0.575mcg), Vitamin B-6 (0.135mg), Vitamin C (0.4mg) and Vitamin A (23 IU). Good source of: Phosphorus (138.5mg) and Magnesium (19.5mg).
Every 100g/3.5oz cooked perch provide 447mg of Omega-3 fatty acids (103mg - EPA, 271mg - DHA, and 73mg - ALA), and 6.4mg of Omega-6.
Perch with Zucchini - easy recipe how to cook dish with perch fillets, Zucchini, olive oil, lemon juice and butter.
Ingredients:
- 4 fresh Perch fillets, skinless and boneless
- 2 medium zucchini
- juice of 1 lemon
- 50g butter
- 50 ml olive oil
- Salt, pepper to taste
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Serves/Makes: 6 - 8
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How to cook Easy Perch with Zucchini:
- Wash fish well; rinse and pat dry with paper towels.
- Fillet rubbed with salt and pepper.
- Zucchini wash and cut into fine strips.
- In a skillet over low heat melt the butter and pour the lemon juice.
- Once the mixture boils, add the diced zucchini, season to taste and simmer 1-2 minutes.
- In a pan heat the olive oil and fry the fillet perch from both sides until golden brown.
- On a plate lay warm zucchini, and lay slices on top fillet.
- Serve hot, garnish with greens.
Notes:
The Easy Perch with Zucchini is a very affordable dish. Delicious, simple, and easy recipe.
This recipe for Easy Perch with Zucchini serves/makes: 6 - 8
Main Ingredient: Perch
Preparation Method: Boiled
How to scale and fillet a Perch:
To help remove the scales, omit the fish a few seconds in boiling water, then scratch scales with a knife. Scale the fish staring at the tail, run the dull side of your knife backwards along the fish. Scraping the fish in short strokes, taking care to remove all the scales.
Cut the fish behind the gills down to the backbone. Hold the knife towards the head at an angle to keep the most meat on the fillet. Slide your knife down along the fish’s spine all the way to the tail. Keep the knife as close to the backbone as possible to not waste any of the meat. To remove the skin, lay the fillet skin side down on the table and slide your knife between the meat and skin and work your knife back and forth until you reach the end of the fillet. Place your knife under the ribs attached to the fillet. Cut the ribs off by sliding your knife under them and cutting them out from top to bottom. Use pliers to remove any remaining rib bones.
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