Perch with Tomato and Capers

Pan-fried perch fillets simmered in a savory tomato passata sauce with salted capers, garlic, and fresh parsley garnish.

Healthy Fish Seafood Main Course High Protein

Estimated Nutrition

Calories

605.1

kcal / serving

2420.5 kcal total

Carbs

41.2g

per serving

164.8 g total

Fat

25.6g

per serving

102.5 g total

Protein

52.6g

per serving

210.2 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

GrainsCereals

Plain Flour

For coating

Liquids

200

Fish Stock

Plus extra if needed

NutsSeeds

to taste

Salt

For seasoning

to taste

Black Pepper

Freshly ground

clove

Garlic

Crushed

bunch

Parsley

Freshly chopped for garnish

OilsFats

Olive Oil

Divided use

Seafood

1000

Perch

Filleted

Vegetables

piece

Onion

Finely chopped

900

Tomato Passata

100

Caper

Salted and rinsed

Method

Heat the remaining oil in another pan and fry the fish until golden.

Add passata, capers, garlic, and 200ml stock to the onions.

Heat 37.5ml of olive oil in a frying pan and fry the onion with black pepper until golden.

Season perch fillets with salt and pepper and coat lightly in flour.

Place the fish into the sauce and simmer uncovered for 15 minutes.

Garnish with parsley and serve.