Perch with onions

2013-05-23
  • Servings : 2
  • Prep Time : 5m
  • Cook Time : 30m
  • Ready In : 35m
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Fish meals are always important for a healthy diet, try our perch recipe with onions, it’s very nutritious and delicious at the same time!

Units: Metric / (Units: US)

Ingredients

  • 2 perch steaks (about 500 grams / (17 1/2 ounces))
  • 2 medium onions
  • 2 medium ripe tomatoes
  • 4 cloves of garlic
  • 50 ml / (3 1/3 tablespoons) olive oil
  • Pepper (to taste)
  • 2 bay leaves
  • Parsley (to taste)
  • 100 ml / (6 3/4 tablespoons) white wine
  • 1/2 green pepper
  • Salt (to taste)

    Directions

    Step 1


    1. Season the fish with salt, bay leaf, white wine and pepper; set aside.

    Step 2


    1. Meanwhile, in a saucepan put the olive oil, the chopped onions, the peeled garlics, the pepper cut into strips and the peeled tomatoes cut into small pieces. Stir with a wooden spoon and cook over low heat until the tomato start to break down. Add the fish with the marinade, cover the pan and cook about 15 minutes, stirring occasionally.

    Step 3


    1. Turn off the heat, garnish with parsley and serve with the boiled potatoes.

Nutrition facts per serving (2 servings):

Calories: 618
 
Total Fat: 27 g(42%)
 
Saturated Fat: 4 g(20%)
 
Cholesterol: 288 mg(96%)
 
Sodium: 290 mg(12%)
 
Total Carbohydrate: 20 g(7%)
 
Protein: 65 g
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