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Perch with Tomato and Capers

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

HealthyFishSeafoodMain CourseHigh Protein

Estimated Nutrition

Per Serving Total
Calories 605.1 kcals 2420.5 kcals
Carbohydrates 41.2 grams 164.8 grams
Fat 25.6 grams 102.5 grams
Protein 52.6 grams 210.2 grams
Cook Time
25 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
100
g
Capers
Salted and rinsed
GrainsCereals
50
g
Plain Flour
For coating
Liquids
200
ml
Fish Stock
Plus extra if needed
NutsSeeds
1
to taste
Salt
For seasoning
1
to taste
Black Pepper
Freshly ground
2
clove
Garlic
Crushed
1
bunch
Parsley
Freshly chopped for garnish
OilsFats
75
ml
Olive Oil
Divided use
Seafood
1000
g
Perch
Filleted
Vegetables
1
piece
Onion
Finely chopped
900
ml
Tomato Passata

Steps

  • 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.
  • Heat the remaining oil in another pan and fry the fish until golden.
  • Add passata, capers, garlic, and 200ml stock to the onions.
  • Place the fish into the sauce and simmer uncovered for 15 minutes.
  • Garnish with parsley and serve.