French Style Roasted Perch With Fennel, Tomatoes and Wine
Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
| Nutrient | Quantity |
|---|---|
| Protein (g) | 563.08 |
| Energy (kCal) | 3128.2881 |
| Carbohydrates (g) | 132.346 |
| Total fats (g) | 31.7761 |
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Cuisine
European >> French >> French
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Dietary Style
- Source
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
Late Stage
Utensils Used
| 1. Pre-heat oven to 250C/495F/Gas 9. | 2. Grease an attractive oven to table roasting dish or tray with a little of the olive oil. About 12" x 9" in size. | 3. Wash and pat the fillets of perch dry - set to one side. | 4. Place all the prepared vegetables, dill & coriander seeds into the tray/dish and pour on the remaining olive oil; mix well and season with salt & pepper. | 5. Roast for 30 - 45 minutes on the top shelf, until the vegetables are charred and nearly soft. | 6. Remove the vegetables carefully from the oven and turn the temperature down to 180C/375F/Gas 5. | 7. Place the fillets of perch on top of the vegetables. | 8. Pour the glass or cup of wine over the top of the fish & gently cover the fish fillets with some of the vegetables, so they do not dry out during cooking. | 9. Sprinkle the fennel seeds over the top and place 6 slices of lemon on top - to be cooked with the fish and vegetables. | 10. Return the fish and vegetable dish to the oven and cook for a further 15 - 20 minutes or until the fish is cooked and opaque white in colour. | 11. Sprinkle some chopped fennel fronds on top and serve with a wedge of lemon, seasonal vegetables and wild rice. | ---------------------------------------------------------------------------
Estimated Nutritional Profile for Ingredients
| Ingredient Name | Quantity | Unit | State | Energy (kcal) | Carbohydrates | Protein (g) | Total Lipid (Fat) (g) |
|---|---|---|---|---|---|---|---|
| perch fillet | 6 | 2420.8055 | 0.0 | 538.5612 | 13.6 | ||
| fennel bulb | 3 | cut | - | - | - | - | |
| tomato | 3 | peeled cut | 186.2069 | 41.2894 | 9.7151 | 1.6192 | |
| shallot | 3 | peeled chopped | 345.6 | 80.64 | 12.0 | 0.48 | |
| red pepper | 1 | trimmed cut | 1.25 | 0.2753 | 0.0584 | 0.0138 | |
| dill | 2 | tablespoons | 40.26 | 7.2824 | 2.1094 | 1.9193 | |
| coriander seed | 1 | teaspoon | 5.364 | 0.9898 | 0.2227 | 0.3199 | |
| olive oil | 1 | tablespoon | 119.34 | 0.0 | 0.0 | 13.5 | |
| fennel seed | 1 | teaspoon | 6.9 | 1.0458 | 0.316 | 0.2974 | |
| white wine | 1 | cup | - | - | - | - | |
| lemon | 2 | sliced cut | 2.5617 | 0.8233 | 0.0972 | 0.0265 | |
| salt | - | - | - | - | |||
| pepper | - | - | - | - |
- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.