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Perch fillet: how to cook it to stay tender? Video
Perch meat contains many vitamins and minerals, including iodine, calcium and fluoride. It saturates the body with well-absorbed proteins and useful amino acids. For cooking, as a rule, all parts of a given fish are used, including the tail and head. But the easiest way is to cook tender and juicy fillets.
Perch fillet baked with vegetables
This dish not only retains all the nutrients of the food, but also has dietary properties, as it is baked in the oven. To prepare it you will need:
– 500 g of sea bass fillet; – ½ zucchini; – 1 medium-sized tomato; – 1 sweet pepper; – 100 g of carrots and green beans; – 200 ml of dry white wine; – salt and black pepper.
Defrost the perch fillet, if necessary. Then rinse under water, dry on a napkin and cut across into pieces 3–5 cm wide. Salt and pepper the fish, pour over with white wine and leave in the marinade for 15 minutes.
Chilled wine can be added with some sea salt and white pepper for a more piquant taste
Wash the vegetables, peel the carrots, and remove the seeds from the bell pepper. Cut the beans in half, the peppers into cubes, and cut the rest of the vegetables into 1 cm thick slices. Place them on a baking sheet, add salt and sprinkle with olive oil. Place in an oven preheated to 200 ° C for 10 minutes.
After the allotted time, place the fish in a fireproof dish, alternating with the vegetables. Pour the remaining fish marinade over everything and bake in the oven for about 15 minutes.
Perch fillet in corn leaves
This is a delicate dish that will surprise guests with its original look and spicy taste. To prepare it, you need the following products: – 4 pieces of perch fillet, 200 g each; – 20 pcs. dry corn leaves; – 1 avocado; – small chili peppers; – 3 tbsp. chopped parsley; – salt and pepper to taste.
To create a sauce: – 2 fresh green chili; – 3 cloves of garlic; – 2 tbsp. tablespoons of ground chili; – 2 tbsp. tablespoons of chopped oregano; – ¼ glass of lemon juice; – 2 teaspoons of grated lemon zest.
Place the corn leaves in a saucepan, cover with warm water and leave to soak for half an hour. Prepare the sauce by grinding all the ingredients prepared for this in a blender. Cut the perch pieces in half, add a little salt and spread the prepared sauce.
Dry the corn leaves lightly. Place two sheets on top of each other, and inside them – a piece of perch fillet. Cover with XNUMX corn leaves as well. Wrap the fish well and tie the leaves with cotton thread.
Transfer the wrapped fish to a baking sheet and bake in the oven at 15 ° C for 220 minutes. Remove the strings and top two corn leaves before serving. Garnish the fish with avocado wedges, chili peppers and parsley.