Читать книгу Fitness Food Cookbook - Luke Eisenberg - Страница 49

The noble perch fillet brings easily digestible protein on the plate and covers the daily requirement for vitamin B12. It promotes the formation of blood and is particularly beneficial for women who want children.

Ingredients for 2 meals

2 small shallots

20 grams butter

100 milliliters of white wine or vegetable broth

100 milliliters of fish stock

100 milliliters soy cream

1 piece fresh horseradish (around 20 grams)

½ lemon

Salt and white pepper

2 Zander fillets (so around 160 grams;, shingled with skin)

1 tablespoon flour

1 tablespoon olive oil

The preparation sequence

Shallots Peel and finely dice. Butter in a small saucepan, Cauldron warm and shallots sauté it.

Pour white wine and vegetable stock and let boil down almost completely.

The fish stock and let pour again reduce to about half. Soy cream admit and let it boil creamy.

Horseradish, peel and grate finely. express lemon.

Heat sauce again once, remove from heat and stir in the horseradish. Season with salt, pepper and lemon juice. Keep warm.

Zander fillets rinse and pat dry. repeatedly chop the fish skin with a very sharp knife.

Zander fillets with salt and pepper and coat with flour. Excess flour shake it gently. Heat the olive oil in a frying pan strong.

Laying Zander fillets with the skin side down in the skillet and fry very crispy over medium heat 7-8 minutes.

Dip the walleye fillets and cook on the flesh side for 1-2 minutes. give with the sauce on plate and bring to the table.

A bit of advice

Thus the skin is really crispy, brown the pikeperch necessarily sharp and call too soon. Another plus here is that the delicate fish does not fall apart.

Per serving: 393 kcal