Poached Perch Fillets (Filets De Perche) Recipe

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Poached Perch Fillets (Filets De Perche)
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Ingredients
10
Count
Nutrition
190
Calories
Total time
102
Minutes
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Ingredients:

Directions:

  1. To make poaching liquid, combine water, leek greens, pickling spice, and salt in a medium-sized pan.
  2. Bring to a boil over high heat.
  3. Turn heat to medium low and simmer for 30 minutes.
  4. Rinse fish fillets under cold water and pat dry with paper towels.
  5. Place fillets in a large frying pan, top with cooked leek greens, and pour 1 cup of poaching liquid over fish.
  6. Cover and allow to simmer over medium heat for 15 minutes.
  7. Scrape leek mixture from fish, remove fillets using a slotted spoon, and place them on a large serving platter.
  8. Keep platter of fish in a warm oven until ready to serve.
  9. Pour liquid from the pan through a fine sieve and reserve clear stock only.
  10. Place butter in a medium-sized pan over medium-high heat.
  11. Add white parts of leek and saute, stirring constantly until leeks are golden.
  12. Add flour and stir until flour is light brown.
  13. Add 1 cup of reserved fish stock, dill weed, and pepper.
  14. Stir to blend well.
  15. Remove from heat, add sour cream, and blend.
  16. Pour sauce over fish fillets.
  17. Optional: Sprinkle with chopped tomato pieces.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 190.03 Kcal (796 kJ)
Calories from fat 68.35 Kcal
% Daily Value*
Total Fat 7.59g 12%
Cholesterol 119.4mg 40%
Sodium 375.25mg 16%
Potassium 363.5mg 8%
Total Carbs 6.63g 2%
Sugars 0.89g 4%
Dietary Fiber 0.56g 2%
Protein 22.53g 45%
Vitamin C 5.1mg 8%
Vitamin A 0.1mg 2%
Iron 1.6mg 9%
Calcium 139.6mg 14%
Amount Per 100 g
Calories 48.68 Kcal (204 kJ)
Calories from fat 17.51 Kcal
% Daily Value*
Total Fat 1.95g 12%
Cholesterol 30.59mg 40%
Sodium 96.13mg 16%
Potassium 93.12mg 8%
Total Carbs 1.7g 2%
Sugars 0.23g 4%
Dietary Fiber 0.14g 2%
Protein 5.77g 45%
Vitamin C 1.3mg 8%
Iron 0.4mg 9%
Calcium 35.8mg 14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.3
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • sugar free

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