Perch Fillet with Sauerkraut, Bell Peppers and Pearl Barley
Nutritional values
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 48.8 μg | (81 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 97 mg | (102 %) | ||
| Potassium | 1,228 mg | (31 %) | ||
| Calcium | 191 mg | (19 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 113 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the barley
- 50 grams Pearl barley
- salt
- 1 onion
- 1 Tbsp butter
- 600 grams Sauerkraut (canned)
- 80 milliliters dry white wine
- 350 milliliters Broth (meat or vegetable broth)
- 1 red Bell pepper
- 3 scallions
- 3 peppercorns
- 3 Juniper berries
- 1 bay leaf
- 1 Tbsp apple sauce
- For the fish
- 600 grams Perch fillet (ready to cook, with skin)
- lemon juice
- salt
- freshly ground peppers
- vegetable oil
- sweet ground paprika
- cayenne pepper
Preparation steps
For the barley: Cook barley in plenty of salted boiling water for about 45 minutes.
Meanwhile peel onion, dice into small pieces and sweat in a pan with hot, melted butter. Add and mix in drained sauerkraut. Deglaze with wine and let simmer until liquid is almost completely evaporated. Pour in broth and simmer gently over low heat about 45 minutes. Pour in broth as required.
Meanwhile, preheat oven to 250°C (approximately 475°F).
Rinse bell peppers, cut in half, remove seeds and ribs and place with skin side up on a baking sheet lined with baking paper. Bake halves until skin turns black and begins to bubble. Remove from oven, cover with a damp kitchen towel and let stand briefly. Then remove skin and chop into large pieces.
Rinse, trim and cut scallions into long pieces.
Place peppercorns, juniper berries and bay leaf in a spice bag or disposable tea bag and tie with kitchen twine. After about 30 minutes of cooking, add spice bag and apple sauce to sauerkraut and let braise.
For the fish: Rinse fish, pat dry, divide into 4 equal pieces, sprinkle with lemon juice, salt and pepper and fry until crisp in a hot frying pan with oil on skin side. Turn fish over, add scallion, reduce heat and let pieces turn glassy.
Drain barley and mix with butter and pepper and herbs. Season with salt, pepper and cayenne pepper to taste and leave for another 10 minutes. Serve on warmed plates, place fish on top and serve garnished with scallions.
