Wine-Baked Yellow Perch With Onions, Tomatoes and Mushrooms Recipe

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Wine-Baked Yellow Perch With Onions, Tomatoes and Mushrooms
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Ingredients
9
Count
Nutrition
611
Calories
Total time
50
Minutes
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Ingredients:

  • 4 (1 lb) perch , about 1 lb each, gutted and scaled
  • salt , to taste
  • black pepper , to taste
  • 3 tbsp olive oil
  • 2 large onions (1 1/2 to 2 cups)
  • 5 -6 medium tomatoes (about 1 lb.)

Directions:

  1. First, you'll need to blanch the tomatoes in order to remove the skins. To do so first bring a medium-sized pan of water to a boil.
  2. Fill a large bowl half full with ice water and place it in the sink.
  3. Meanwhile, cut an x in the skin in the bottom of each tomato, being careful not to cut into the flesh.
  4. Add the tomatoes a few at a time to the boiling water, cooking only 60-90 minutes, or until the skin begins to curl where you've cut the X.
  5. Remove them from the boiling water with a slotted spoon and immerse them into the ice water immediately.
  6. Repeat this process until all of the tomatoes have been blanched.
  7. When they are cool enough to handle peel and dispose of the skin.
  8. Core and cut the tomatoes into 1-inch cubes; set aside.
  9. Peel and coarsely chop the onions; set aside.
  10. Clean and coarsely chop the mushrooms, set aside.
  11. Preheat the oven to 350°F.
  12. Gently rub both sides of the fish with salt and pepper; set aside.
  13. In a large skillet, heat the olive oil over medium-high heat.
  14. Add the onions and sauté, stirring frequently, for 8 to 10 minutes until the onions begin to color.
  15. Spoon the onions evenly over the bottom of a baking pan large enough to hold the filets in a single layer.
  16. Place the fish over the onions, scatter the tomatoes and mushrooms over the fish, then pour the wine over all.
  17. Bake, basting occasionally, for 15 to 20 minutes until a skewer inserted in the thickest part of the fish meets with no resistance.
  18. Serve some of the vegetables and pan juices with each portion; sprinkle with parsley.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 611.01 Kcal (2558 kJ)
Calories from fat 135.49 Kcal
% Daily Value*
Total Fat 15.05g 23%
Cholesterol 408.15mg 136%
Sodium 295.26mg 12%
Potassium 1740.49mg 37%
Total Carbs 14.01g 5%
Sugars 7.57g 30%
Dietary Fiber 2.97g 12%
Protein 88.96g 178%
Vitamin C 33.3mg 55%
Iron 4.9mg 27%
Calcium 400.1mg 40%
Amount Per 100 g
Calories 82.42 Kcal (345 kJ)
Calories from fat 18.28 Kcal
% Daily Value*
Total Fat 2.03g 23%
Cholesterol 55.05mg 136%
Sodium 39.83mg 12%
Potassium 234.77mg 37%
Total Carbs 1.89g 5%
Sugars 1.02g 30%
Dietary Fiber 0.4g 12%
Protein 12g 178%
Vitamin C 4.5mg 55%
Iron 0.7mg 27%
Calcium 54mg 40%

* 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

  • 12.9
    Points
  • 13
    PointsPlus

Good Points

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

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